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Omelet with Tomatoes, Onions and Milk Calories
Source of protein and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Omelet with Tomatoes, Onions and Milk (180 g) has 194 calories. That works out to 108 calories per 100 g. It contains 6.7 g of carbs, 15.5 g of protein, 11.7 g of fat and 1.3 g of fiber. Its 36.2 µg of Selenium covers 66% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Omelet with Tomatoes, Onions and Milk Nutrition Facts
Selected: 1 serving (medium) · 180 g
194
KCAL / 180G
Carbs
6.7g
· 2% DV
Protein
15.5g
· 31% DV
Fat
11.7g
· 15% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 32% · Fat 54%
Omelet with Tomatoes, Onions and Milk nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 196 mg | 9% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 15.5 g | 31% |
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 Tomatoes, Onions and Milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 194 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (small) | 110 g | 119 kcal |
| 1 piece (thin) | 140 g | 151 kcal |
| 1 cup (diced) | 150 g | 162 kcal |
| 1 piece (thick) | 210 g | 227 kcal |
| 1 serving (large) | 260 g | 281 kcal |
| 1 piece (jumbo) | 280 g | 302 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Omelet with Tomatoes, Onions and Milk
How do you make an omelet with tomatoes, onions and milk?
To make an omelet with tomatoes, onions and milk, soften the chopped onion in a pan, then add the tomatoes and cook off their excess liquid. Pour in the eggs whisked with milk and cook gently until set.
Why does an omelet with tomatoes, onions and milk turn watery?
An omelet with tomatoes, onions and milk often turns watery because the tomatoes release liquid as they cook. Cook them until most of that moisture has evaporated before adding the eggs, and avoid adding too much milk.
Should you cook the onions before adding eggs to an omelet with tomatoes, onions and milk?
Yes, cook the onions before adding eggs to an omelet with tomatoes, onions and milk. This softens them and removes their raw bite; add the tomatoes next and let their excess moisture cook away before pouring in the egg mixture.
Does milk make an omelet with tomatoes, onions and milk fluffier?
Milk can make an omelet with tomatoes, onions and milk softer and more tender, but it does not guarantee a fluffier result. Whisk the eggs just before cooking and use only a small splash, since extra liquid can make the omelet loose.
Can you use canned tomatoes in an omelet with tomatoes, onions and milk?
Yes, you can use canned tomatoes in an omelet with tomatoes, onions and milk. Drain them first, then cook them with the onions until the mixture is no longer watery; otherwise, the extra liquid can prevent the eggs from setting neatly.
What herbs go well in an omelet with tomatoes, onions and milk?
Parsley, chives and black pepper all work well in an omelet with tomatoes, onions and milk. Add chopped herbs near the end so their flavor stays fresh, or scatter them over the cooked omelet just before serving.
Can you prepare an omelet with tomatoes, onions and milk ahead of time?
You can prepare the onion and tomato mixture ahead, but an omelet with tomatoes, onions and milk is best cooked just before serving. Refrigerate the cooked vegetables in a covered container, then reheat them in a pan before adding freshly whisked eggs.
How long does an omelet with tomatoes, onions and milk last in the fridge?
An omelet with tomatoes, onions and milk keeps for about 3–4 days in the refrigerator when stored promptly in a covered container. Reheat it until hot throughout, and discard it if it has been left at room temperature for too long.
Can you freeze an omelet with tomatoes, onions and milk?
Yes, an omelet with tomatoes, onions and milk can be frozen, though its texture may become soft or watery after thawing. Freeze individual portions in an airtight container, thaw them in the refrigerator, and reheat thoroughly.
What should you serve with an omelet with tomatoes, onions and milk?
Serve an omelet with tomatoes, onions and milk with toast, a green salad or sliced avocado. A simple side lets the tomato and onion stand out, while toast is useful for soaking up any juices left on the plate.
Omelet with Tomatoes, Onions and Milk Vitamins & Minerals
Vitamins
B12
1.33µg · 55% DV
Biotin
14.58µg · 49% DV
B2
0.56mg · 43% DV
B5
1.55mg · 31% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
252mg · 36% DV
Iodine
43µg · 29% DV
Zinc
1.55mg · 14% DV
Potassium ⭐
302mg · 9% DV
Sodium
196mg · 9% DV
Omelet with Tomatoes, Onions 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 Tomatoes, Onions and Milk
To burn the 194 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 Tomatoes, Onions and Milk?
Omelet with Tomatoes, Onions and Milk is a home-style omelet made by cooking beaten eggs with milk, chopped tomato and onion in a pan. It is a familiar breakfast or quick-meal variation rather than a dish tied to one specific region, and cooks can adjust the balance of vegetables to taste.
The milk gives the eggs a tender texture, while tomato adds moisture and a gentle freshness; the softened onion brings sweetness. Serve it hot with toast or bread, or alongside a simple salad for lunch. It provides protein and vitamin B12, making it a satisfying meat-free choice. For a lighter version, use just enough oil to soften the onion and pair the omelet with greens.
How Nutritious Is Omelet with Tomatoes, Onions 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 Tomatoes, Onions 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 Tomatoes, Onions and Milk Contain Allergens?
Contains these allergens:
Which Diets Is Omelet with Tomatoes, Onions 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 Tomatoes, Onions and Milk Fat Profile
SATURATED
3.78g
MONOUNSATURATED
4.59g
POLYUNSATURATED
1.69g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.