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Omelette (two eggs, 200g meat, zucchini) Calories
High protein, rich in vitamins and minerals, filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (large) of Omelette (two eggs, 200g meat, zucchini) (300 g) has 510 calories. That works out to 170 calories per 100 g. It contains 7.5 g of carbs, 46.5 g of protein, 33.6 g of fat and 2.4 g of fiber. Its 5.1 µg of B12 covers 213% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Omelette (two eggs, 200g meat, zucchini) Nutrition Facts
Selected: 1 serving (large) · 300 g
510
KCAL / 300G
Carbs
7.5g
· 3% DV
Protein
46.5g
· 93% DV
Fat
33.6g
· 43% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 36% · Fat 58%
Omelette (two eggs, 200g meat, zucchini) nutrition facts table · 1 serving (large) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 510 kcal | |
| Total fat | 33.6 g | 43% |
| Saturated fat | 12.6 g | 63% |
| Trans fat | 0.15 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 46.5 g | 93% |
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 Large Serving of Omelette (two eggs, 200g meat, zucchini)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (large) | 300 g | 510 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (extra small) | 100 g | 170 kcal |
| 1 piece (small) | 150 g | 255 kcal |
| 1 serving (medium) | 200 g | 340 kcal |
| 1 piece (medium) | 250 g | 425 kcal |
| 1 piece (jumbo) | 350 g | 595 kcal |
| 1 serving (extra large) | 400 g | 680 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Omelette (two eggs, 200g meat, zucchini)
How do you make a meat-and-zucchini omelette?
Cook the meat fully in a pan, add the zucchini and cook until tender, then pour in the beaten eggs. Keep the heat low until the eggs set. Cooking the meat and zucchini first helps prevent excess moisture and ensures the filling is evenly cooked.
What meat works best in a meat-and-zucchini omelette?
Beef or lamb works well in a meat-and-zucchini omelette, and chicken is another option. Chop the meat into small pieces and cook it fully before adding the eggs. Small, fairly lean pieces are easier to distribute through the omelette.
Should you cook zucchini before adding it to a meat-and-zucchini omelette?
Yes, briefly cook the zucchini first for a less watery meat-and-zucchini omelette. Zucchini releases moisture as it cooks, which can make the eggs soggy. Slice it thinly, or squeeze out excess liquid if you grate it.
Can you use raw meat in a meat-and-zucchini omelette?
It is safer and more reliable to cook the meat fully before adding it to a meat-and-zucchini omelette. Raw meat may not cook evenly alongside the eggs, making it harder to ensure it reaches a safe temperature. Add the cooked meat before pouring in the eggs.
How do you keep a meat-and-zucchini omelette from falling apart?
To keep a meat-and-zucchini omelette intact, spread the filling evenly and avoid stirring once you add the eggs. Use a nonstick pan over low to medium heat, then flip it carefully when the underside has set, or cover the pan to finish cooking the top.
Can you bake a meat-and-zucchini omelette in the oven?
Yes, you can bake a meat-and-zucchini omelette. Put the fully cooked meat and zucchini in an oven-safe dish, pour the beaten eggs over them, and bake until the eggs are set throughout. An oven-safe skillet lets you prepare the filling and bake it in the same pan.
Can you add cheese to a meat-and-zucchini omelette?
Yes, cheese goes well in a meat-and-zucchini omelette. Add grated cheese that melts easily or crumble a soft cheese into the eggs. Since some cheeses are salty, taste the filling before adding extra salt.
What can you serve with a meat-and-zucchini omelette?
Serve a meat-and-zucchini omelette with a green salad, sliced tomatoes, or plain yogurt. Toast or crusty bread also works if you want a more substantial meal. Fresh, lighter sides balance the rich eggs and meat.
Can you make a meat-and-zucchini omelette ahead of time?
Yes, you can cook a meat-and-zucchini omelette ahead and refrigerate it in a covered container for 3–4 days. Chill it promptly rather than leaving it at room temperature, and reheat it until hot throughout. Its texture is best when freshly made.
Can you freeze a meat-and-zucchini omelette?
Yes, a meat-and-zucchini omelette can be frozen, though the zucchini may become softer after thawing. Cool it, portion it, and seal it well before freezing. Thaw it in the refrigerator and reheat until hot all the way through.
Omelette (two eggs, 200g meat, zucchini) Vitamins & Minerals
Vitamins
B12
5.1µg · 213% DV
Biotin
54µg · 180% DV
B2
1.14mg · 88% DV
B3
12.3mg · 77% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
555mg · 79% DV
Zinc
8.4mg · 76% DV
Copper
0.33mg · 37% DV
Potassium ⭐
960mg · 28% DV
Sodium
360mg · 16% DV
Omelette (two eggs, 200g meat, zucchini) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette (two eggs, 200g meat, zucchini)
To burn the 510 calories in 1 serving (large) (300 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 Omelette (two eggs, 200g meat, zucchini)?
This omelette, made with two eggs, 200 g of meat and zucchini, is a filling pan-cooked dish. The type of meat can vary; zucchini brings a mild flavour and soft texture. Omelettes are enjoyed in many places, often for breakfast or as a quick lunch, and this heartier version can also work for dinner. Serve it warm with a simple salad, tomatoes or bread.
Eggs and meat make it a protein-rich, satisfying choice, while the zucchini keeps the flavour fresh. For a lighter plate, use leaner meat and go easy on the cooking oil.
How Nutritious Is Omelette (two eggs, 200g meat, zucchini)?
Nutrient density
Very 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 Omelette (two eggs, 200g meat, zucchini) 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 Omelette (two eggs, 200g meat, zucchini) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (two eggs, 200g meat, zucchini) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omelette (two eggs, 200g meat, zucchini) Fat Profile
SATURATED
12.6g
MONOUNSATURATED
14.4g
POLYUNSATURATED
3g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.