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Omelet with onions, tomatoes, and milk Calories
Source of protein and choline
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Omelet with onions, tomatoes, and milk (180 g) has 232 calories. That works out to 129 calories per 100 g. It contains 5.8 g of carbs, 16.4 g of protein, 15.8 g of fat and 1.1 g of fiber. Its 36.7 µg of Selenium covers 67% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Omelet with onions, tomatoes, and milk Nutrition Facts
Selected: 1 serving (medium) · 180 g
232
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
16.4g
· 33% DV
Fat
15.8g
· 20% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 28% · Fat 62%
Omelet with onions, tomatoes, and milk nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 232 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 4.95 g | 25% |
| Trans fat | 0.05 g | |
| Sodium | 227 mg | 10% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 16.4 g | 33% |
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 Serving of Omelet with onions, tomatoes, and milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 232 kcal |
| 1 piece (small) | 90 g | 116 kcal |
| 100 g | 100 g | 129 kcal |
| 1 piece (medium) | 140 g | 181 kcal |
| 1 cup (diced) | 160 g | 206 kcal |
| 1 piece (large) | 220 g | 284 kcal |
| 1 serving (large) | 260 g | 335 kcal |
| 2 piece (double) | 280 g | 361 kcal |
Calculated from 129 calories per 100 g.
Frequently Asked Questions About Omelet with onions, tomatoes, and milk
How do you make an omelet with onions, tomatoes, and milk?
Soften chopped onions in a little oil, add chopped tomatoes, and cook until much of their liquid has evaporated. Beat the eggs with milk, pour them into the pan, and cook over low heat until the omelet is set.
Why add milk to an omelet with onions, tomatoes, and milk?
Milk makes the eggs taste milder and can give the omelet a softer texture. Use only a little: too much liquid, especially alongside juicy tomatoes, can make the eggs take longer to set and leave the omelet watery.
How do you stop an omelet with onions, tomatoes, and milk from getting watery?
Cook the tomatoes until their excess liquid evaporates before adding the eggs. If they are especially juicy, remove some of the seeds and pulp first; adding the egg mixture to a wet pan is a common cause of a soggy omelet.
Should you cook the onions before adding eggs to an omelet with onions, tomatoes, and milk?
Yes, cook the onions first so they soften before the eggs set. Add the tomatoes after the onions, then let them cook down; putting raw onions straight into the egg mixture can leave them crunchy.
How do you keep an omelet with onions, tomatoes, and milk from sticking to the pan?
Use a well-heated nonstick skillet with a thin coating of oil or butter, and keep the heat moderate. Let the eggs begin to set at the edges before loosening them; trying to move the omelet too soon can tear it.
When should you flip an omelet with onions, tomatoes, and milk?
Flip it when the bottom is set and the top is mostly cooked but still slightly moist. Slide a wide spatula underneath and turn it gently; if it feels fragile, fold it in half or cover the pan instead.
Can you make an omelet with onions, tomatoes, and milk without flipping it?
Yes, cover the skillet and cook it over low heat until the top sets. A lid traps steam and cooks the surface through, so you can serve the omelet whole or fold it without turning it over.
What cheese goes well in an omelet with onions, tomatoes, and milk?
Feta, cheddar, or mozzarella all work, but add cheese after the eggs begin to set so it does not overwhelm the filling. Crumble feta over the top, or scatter grated cheese inside before folding the omelet.
What should you serve with an omelet with onions, tomatoes, and milk?
Serve it with toast and a simple green salad for a meal, or pair it with roasted potatoes for a more filling breakfast. Fresh herbs such as parsley or chives also complement the onion and tomato.
Can you freeze an omelet with onions, tomatoes, and milk?
Yes, but freezing can make its texture softer because tomatoes and milk release moisture as the omelet thaws. Cool it completely, wrap individual portions airtight, thaw in the refrigerator, and reheat until hot throughout.
Omelet with onions, tomatoes, and milk Vitamins & Minerals
Vitamins
B12
1.58µg · 66% DV
Biotin
18.36µg · 61% DV
B2
0.56mg · 43% DV
B5
1.69mg · 34% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
268mg · 38% DV
Iodine
50µg · 33% DV
Zinc
1.64mg · 15% DV
Sodium
227mg · 10% DV
Potassium ⭐
283mg · 8% DV
Omelet with onions, tomatoes, and milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelet with onions, tomatoes, and milk
To burn the 232 calories in 1 serving (medium) (180 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.
What is Omelet with onions, tomatoes, and milk?
Omelet with onions, tomatoes, and milk is a simple home-style omelet made by cooking beaten eggs with milk, chopped onion, and tomato. It fits naturally into Turkish breakfast cooking, where the vegetables are often softened in the pan before the eggs are added.
The result is tender and moist, with gentle sweetness from the onion and a fresh tang from the tomato. Serve it hot with bread, olives, and greens; it also makes an easy brunch in many English-speaking homes. It provides protein and choline and can make a satisfying meal. For a lighter version, use just a little cooking fat and keep the milk modest.
How Nutritious Is Omelet with onions, tomatoes, and milk?
Nutrient density
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.
Satiety score
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.
Is Omelet with onions, tomatoes, and milk 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 onions, tomatoes, and milk Contain Allergens?
Contains these allergens:
Which Diets Is Omelet with onions, tomatoes, and milk 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 onions, tomatoes, and milk Fat Profile
SATURATED
4.95g
MONOUNSATURATED
6.16g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 13.9:1
Above the ideal 4:1 (13.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.