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High-protein egg dish with red pepper
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelet with red pepper (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 3.7 g of carbs, 12.2 g of protein, 13.4 g of fat and 0.8 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
185
KCAL / 120G
Carbs
3.7g
· 1% DV
Protein
12.2g
· 24% DV
Fat
13.4g
· 17% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 26% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.04 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 0.8 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 | 185 kcal |
| 0.25 piece (quarter) | 30 g | 46 kcal |
| ½ piece (half) | 60 g | 92 kcal |
| 1 piece (small) | 80 g | 123 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (chopped) | 140 g | 216 kcal |
| 1 piece (large) | 170 g | 262 kcal |
| 1 serving (extra large) | 200 g | 308 kcal |
| 2 piece (double) | 240 g | 370 kcal |
Calculated from 154 calories per 100 g.
To make an omelet with red pepper, sauté finely chopped pepper in a little oil until tender, then pour in beaten eggs. Cook over medium-low heat until set, folding the omelet over if you like. Season with salt and black pepper.
Yes, jarred or freshly roasted peppers work well in an omelet with red pepper. Drain them thoroughly and pat them dry first, then warm them briefly in the pan before adding the eggs so the omelet does not turn watery.
Yes, cook the pepper first if you want it tender rather than crisp. Sauté it until softened, then add the beaten eggs; this also gives excess moisture time to evaporate before it can affect the omelet's texture.
Cheddar, feta, and goat cheese all pair well with an omelet with red pepper. Add grated cheddar near the end so it melts, or crumble feta or goat cheese over the eggs before folding the omelet.
To keep an omelet with red pepper from getting watery, sauté fresh pepper until its released moisture has evaporated. Drain roasted peppers well, avoid overcrowding the pan, and take the omelet off the heat as soon as the eggs are set.
Yes, you can cook an omelet with red pepper without flipping it. Cover the pan over low heat so the top sets from the trapped steam, or place an oven-safe pan briefly under a broiler until the surface is cooked.
An omelet with red pepper goes well with toast, a green salad, or sliced avocado. For a fuller breakfast, serve it with potatoes or fruit; choose a simple side if the omelet already includes cheese or other fillings.
Yes, spinach is an easy addition to an omelet with red pepper. Cook the pepper first, then stir in fresh spinach until wilted before adding the eggs; squeeze or cook off excess water to help the omelet hold together.
An omelet with red pepper keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking and reheat until steaming hot; its texture is best when freshly made.
Yes, an omelet with red pepper can be frozen, but the eggs may become rubbery and the pepper softer after thawing. If you do freeze it, wrap individual portions airtight and thaw them in the refrigerator before reheating.
Vitamins
Biotin
24µg · 80% DV
B12
1.14µg · 48% DV
Vitamin C
33.6mg · 37% DV
B2
0.38mg · 29% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
198mg · 28% DV
Iodine
29µg · 19% DV
Zinc
1.26mg · 11% DV
Sodium
198mg · 9% DV
Potassium ⭐
216mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 185 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 red pepper is a simple pan-cooked dish of beaten eggs and chopped red bell pepper. It is an easy home-cooking favourite in many places, from a quick breakfast to a light lunch or supper. The pepper brings a mild sweetness and colour, while the eggs set into a tender, softly folded omelet or a firmer round, depending on how it is cooked.
Serve it warm with toast, salad or sliced tomatoes; fresh herbs work well, too. It is a protein-rich choice with relatively little carbohydrate. For a lighter version, use a non-stick pan and only a little cooking fat, and let the pepper soften before adding the eggs.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.72g
MONOUNSATURATED
5.16g
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.