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A folded, golden-yellow omelet with visible pieces of red pepper throughout, resting on a plate with a lightly browned, softly textured surface.
●Low GI

Omelet with red pepper Calories

High-protein egg dish with red pepper

In season: Summer · Autumn

CALORIES · 100 G

154kcal

GI

2low

POTASSIUM · 100 G

180mg

FIBER · 100 G

0.7g

Quick answer

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.

Omelet with red pepper Nutrition Facts

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%

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

NutrientAmount% DV
Calories185 kcal
Total fat13.4 g17%
Saturated fat3.72 g19%
Trans fat0.04 g
Sodium198 mg9%
Total carbohydrate3.7 g1%
Fiber0.8 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 red pepper?

ServingAmountCalories
1 piece (medium)120 g185 kcal
0.25 piece (quarter)30 g46 kcal
½ piece (half)60 g92 kcal
1 piece (small)80 g123 kcal
100 g100 g154 kcal
1 cup (chopped)140 g216 kcal
1 piece (large)170 g262 kcal
1 serving (extra large)200 g308 kcal
2 piece (double)240 g370 kcal

Calculated from 154 calories per 100 g.

Frequently Asked Questions About Omelet with red pepper

How do you make an omelet with red pepper?

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.

Can you use roasted red peppers in an omelet with red 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.

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

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.

What cheese goes well in an omelet with red pepper?

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.

How do you stop an omelet with red pepper from getting watery?

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.

Can you make an omelet with red pepper without flipping it?

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.

What can you serve with an omelet with red pepper?

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.

Can you add spinach to an omelet with red pepper?

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.

How long does an omelet with red pepper keep in the fridge?

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.

Can you freeze an omelet with red pepper?

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.

Omelet with red pepper Vitamins & Minerals

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

Omelet with red pepper Glycemic Index

GLYCEMIC INDEX

2
Low
0 Low5570100

GLYCEMIC LOAD

0.1
Low

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

How to Burn Off Omelet with red pepper

To burn the 185 calories in 1 piece (medium) (120 g):

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

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 red pepper?

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.

How Nutritious Is Omelet with red pepper?

Nutrient density

High

68/ 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 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 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 red pepper Good For?

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

Omelet with red pepper Fat Profile

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.