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High in protein, source of B12 and selenium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.04 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 12.2 g | 24% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 179 kcal |
| 1 ounce (small) | 28 g | 42 kcal |
| 1 piece (small) | 90 g | 134 kcal |
| 100 g | 100 g | 149 kcal |
| 1 serving (half) | 100 g | 149 kcal |
| 1 cup (chopped) | 140 g | 209 kcal |
| 1 piece (large) | 160 g | 238 kcal |
| 1 piece (jumbo) | 200 g | 298 kcal |
| 1 serving (double) | 240 g | 358 kcal |
Calculated from 149 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 179 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
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.