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A soft, golden-yellow omelet dotted with vivid red pepper pieces rests on a plate, its surface lightly set and gently folded.
●Low GI

Omelet with eggs and red pepper Calories

High in protein, source of B12 and selenium

In season: Summer · Autumn

CALORIES · 100 G

149kcal

GI

8low

POTASSIUM · 100 G

170mg

FIBER · 100 G

0.6g

Quick answer

1 piece (medium) of Omelet with eggs and red pepper (120 g) has 179 calories. That works out to 149 calories per 100 g. It contains 3.1 g of carbs, 12.2 g of protein, 12.8 g of fat and 0.7 g of fiber. Its 1.1 µg of B12 covers 48% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.

Omelet with eggs and red pepper Nutrition Facts

Selected: 1 piece (medium) · 120 g

179

KCAL / 120G

Carbs

3.1g

· 1% DV

Protein

12.2g

· 24% DV

Fat

12.8g

· 16% DV

Fiber

0.7g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 7% · Protein 28% · Fat 65%

Omelet with eggs and red pepper nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories179 kcal
Total fat12.8 g16%
Saturated fat3.72 g19%
Trans fat0.04 g
Sodium174 mg8%
Total carbohydrate3.1 g1%
Fiber0.7 g3%
Protein12.2 g24%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Medium Omelet with eggs and red pepper?

ServingAmountCalories
1 piece (medium)120 g179 kcal
1 ounce (small)28 g42 kcal
1 piece (small)90 g134 kcal
100 g100 g149 kcal
1 serving (half)100 g149 kcal
1 cup (chopped)140 g209 kcal
1 piece (large)160 g238 kcal
1 piece (jumbo)200 g298 kcal
1 serving (double)240 g358 kcal

Calculated from 149 calories per 100 g.

Frequently Asked Questions About Omelet with eggs and red pepper

How do you make an omelet with eggs and red pepper?

Cook chopped red pepper in a lightly oiled pan until tender, then pour in beaten eggs. Cook over medium-low heat until the eggs are nearly set, fold the omelet, and serve while hot.

Should you cook the red pepper before adding it to an omelet with eggs and red pepper?

Yes, cook the red pepper briefly before adding the eggs. This softens the pepper and lets excess moisture evaporate, so it won’t leave the omelet watery or make the eggs cook unevenly.

What is the difference between an omelet with eggs and red pepper and a frittata?

An omelet with eggs and red pepper is usually cooked on the stovetop and folded around its filling. A frittata is thicker, often includes more fillings, and is commonly finished under a grill or in the oven.

Can you use roasted red peppers in an omelet with eggs and red pepper?

Yes, roasted red peppers work well in an omelet with eggs and red pepper. Drain and pat jarred peppers dry first, then add them near the end of cooking so their moisture doesn’t make the eggs runny.

How do you keep an omelet with eggs and red pepper fluffy?

Whisk the eggs until the yolks and whites are combined, then cook the omelet with eggs and red pepper over medium-low heat. Avoid pressing it down, and cover the pan briefly if the top needs help setting.

What cheese goes well in an omelet with eggs and red pepper?

Feta, cheddar, and Monterey Jack all pair well with an omelet with eggs and red pepper. Add crumbled or grated cheese just before folding, so it warms and softens without releasing too much moisture.

What should you serve with an omelet with eggs and red pepper?

Serve an omelet with eggs and red pepper with toast, a green salad, or sliced avocado. For a fuller breakfast, add fruit or roasted potatoes; the mild sweetness of red pepper also pairs well with tangy salsa.

Why is an omelet with eggs and red pepper watery?

An omelet with eggs and red pepper is often watery because the pepper releases moisture while cooking. Cook fresh pepper until tender before adding the eggs, or drain and dry roasted peppers thoroughly.

How long does an omelet with eggs and red pepper last in the fridge?

An omelet with eggs and red pepper keeps for 3–4 days in the refrigerator when placed in a sealed container within two hours of cooking. Reheat it until steaming hot before eating.

Can you freeze an omelet with eggs and red pepper?

Yes, you can freeze an omelet with eggs and red pepper, though the texture may become softer after thawing. Wrap individual portions airtight, thaw them in the refrigerator, and reheat thoroughly.

Omelet with eggs and red pepper Vitamins & Minerals

Vitamins

B12

1.14µg · 48% DV

Biotin

13.2µg · 44% DV

B2

0.38mg · 29% DV

Vitamin C

25.2mg · 28% DV

Minerals

Selenium

22µg · 40% DV

Phosphorus

198mg · 28% DV

Iodine

29µg · 19% DV

Zinc

1.26mg · 11% DV

Sodium

174mg · 8% DV

Potassium ⭐

204mg · 6% DV

Omelet with eggs and red pepper Glycemic Index

GLYCEMIC INDEX

8
Low
0 Low5570100

GLYCEMIC LOAD

0.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Omelet with eggs and red pepper

To burn the 179 calories in 1 piece (medium) (120 g):

🚶

44min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Omelet with eggs and red pepper?

Omelet with eggs and red pepper is a simple home-style dish made by cooking beaten eggs with chopped red bell pepper in a pan. The pepper may be softened first, and herbs, onion or a little cheese can be added for extra flavour. It is not tied to one particular regional tradition, so versions vary from kitchen to kitchen.

It is often served hot for breakfast or brunch, but also makes an easy light lunch or supper. The eggs cook to a tender, softly set texture, balanced by the pepper’s mild sweetness. A protein-rich choice, it pairs well with toast, a green salad or sliced tomatoes. For a lighter plate, use a modest amount of cooking oil and add extra vegetables on the side.

How Nutritious Is Omelet with eggs and red pepper?

Nutrient density

High

67/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Omelet with eggs and red pepper Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Omelet with eggs and red pepper Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Omelet with eggs and red pepper Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Omelet with eggs and red pepper Fat Profile

SATURATED

3.72g

MONOUNSATURATED

5.04g

POLYUNSATURATED

2.04g

⚖️

Omega 6:3 ratio 17.4:1

Above the ideal 4:1 (17.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.