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A soft, golden-yellow two-egg omelette with small red pepper pieces scattered through it, folded into a plump oval and served on a plate.
●Low GI

Omelette with red pepper (2 eggs) Calories

High protein, vitamin-rich, low-carb omelette with vegetables

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

120kcal

GI

20low

POTASSIUM · 100 G

160mg

FIBER · 100 G

0.9g

Quick answer

1 piece (medium) of Omelette with red pepper (2 eggs) (140 g) has 168 calories. That works out to 120 calories per 100 g. It contains 3.8 g of carbs, 12.3 g of protein, 11.6 g of fat and 1.3 g of fiber. Its 22.4 µg of Biotin covers 75% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Omelette with red pepper (2 eggs) Nutrition Facts

Selected: 1 piece (medium) · 140 g

168

KCAL / 140G

Carbs

3.8g

· 1% DV

Protein

12.3g

· 25% DV

Fat

11.6g

· 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 9% · Protein 29% · Fat 62%

Omelette with red pepper (2 eggs) nutrition facts table · 1 piece (medium) (140 g)

NutrientAmount% DV
Calories168 kcal
Total fat11.6 g15%
Saturated fat3.5 g18%
Trans fat0 g
Sodium196 mg9%
Total carbohydrate3.8 g1%
Fiber1.3 g5%
Protein12.3 g25%

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 Omelette with red pepper (2 eggs)?

ServingAmountCalories
1 piece (medium)140 g168 kcal
½ piece (half)70 g84 kcal
1 piece (small)90 g108 kcal
1 serving (small)90 g108 kcal
100 g100 g120 kcal
1 serving (medium)140 g168 kcal
1 piece (large)180 g216 kcal
1 serving (large)180 g216 kcal
1 piece (extra large)220 g264 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Omelette with red pepper (2 eggs)

How do you make an omelette with red pepper (2 eggs)?

To make an omelette with red pepper (2 eggs), soften finely chopped pepper in a lightly oiled pan, then pour in the beaten eggs. Cook over moderate heat until the eggs are set, folding the omelette if you like.

Should you cook the red pepper before adding eggs to an omelette with red pepper (2 eggs)?

Yes, cook the red pepper briefly before adding the eggs to an omelette with red pepper (2 eggs). This softens the pepper and lets excess moisture evaporate, so the eggs can set without turning watery.

Can you use jarred roasted peppers in an omelette with red pepper (2 eggs)?

Yes, jarred roasted peppers work in an omelette with red pepper (2 eggs). Drain them well and pat them dry before chopping, since extra brine can make the eggs watery and can add salt to the dish.

How do you keep an omelette with red pepper (2 eggs) fluffy?

For a fluffy omelette with red pepper (2 eggs), beat the eggs just until the whites and yolks are combined, then cook them gently over moderate heat. Take the omelette off the heat as soon as it is set to avoid a rubbery texture.

Can you make an omelette with red pepper (2 eggs) without milk?

Yes, an omelette with red pepper (2 eggs) can be made without milk; milk is not needed for the eggs to set. Cook the pepper first, then add the beaten eggs for a simple version with a clear egg-and-pepper flavor.

What cheese goes well in an omelette with red pepper (2 eggs)?

Feta, goat cheese, and cheddar all pair well with an omelette with red pepper (2 eggs). Crumble or grate the cheese over the eggs shortly before they finish cooking so it softens without making the omelette overly wet.

Can you freeze an omelette with red pepper (2 eggs)?

Yes, you can freeze an omelette with red pepper (2 eggs), although the eggs may become less tender after thawing. Cool it completely, wrap it airtight, and thaw it in the refrigerator before reheating until hot throughout.

What herbs and spices go with an omelette with red pepper (2 eggs)?

Parsley, chives, black pepper, and a little smoked paprika complement an omelette with red pepper (2 eggs). Add fresh herbs near the end of cooking so their flavor stays bright, and season cautiously if the pepper or cheese is already salty.

Can you prepare an omelette with red pepper (2 eggs) ahead of time?

Yes, you can prepare an omelette with red pepper (2 eggs) ahead, but it is best cooked fresh for a softer texture. If making it in advance, refrigerate it promptly in a covered container and reheat it thoroughly before serving.

What can you serve with an omelette with red pepper (2 eggs)?

An omelette with red pepper (2 eggs) pairs well with a green salad, sliced tomatoes, or sautéed mushrooms. For a more substantial meal, serve it with toast or roasted potatoes rather than adding several rich sides.

Omelette with red pepper (2 eggs) Vitamins & Minerals

Vitamins

Biotin

22.4µg · 75% DV

Vitamin C

44.8mg · 50% DV

B12

0.98µg · 41% DV

B2

0.41mg · 32% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

196mg · 28% DV

Iodine

25µg · 17% DV

Zinc

1.54mg · 14% DV

Sodium

196mg · 9% DV

Potassium ⭐

224mg · 7% DV

Omelette with red pepper (2 eggs) Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

1.4
Low

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

How to Burn Off Omelette with red pepper (2 eggs)

To burn the 168 calories in 1 piece (medium) (140 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

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 with red pepper (2 eggs)?

Omelette with red pepper (2 eggs) is made by cooking beaten eggs with chopped kapya pepper, a sweet, fleshy red pepper common in Turkish cooking. The pepper softens in the pan and gives the omelette a gentle sweetness, while the eggs set into a tender, savoury centre.

In Turkey, it is often served hot for breakfast, alongside bread, tomatoes or cucumber and tea; it also makes a quick light lunch. It offers protein with relatively few carbohydrates. For a lighter version, use a non-stick pan with just a little oil and serve with a fresh salad or greens.

How Nutritious Is Omelette with red pepper (2 eggs)?

Nutrient density

High

65/ 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

46/ 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 Omelette with red pepper (2 eggs) 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 with red pepper (2 eggs) 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 Omelette with red pepper (2 eggs) 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

Omelette with red pepper (2 eggs) Fat Profile

SATURATED

3.5g

MONOUNSATURATED

4.34g

POLYUNSATURATED

1.68g

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

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🥚

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🍲

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🥤

Protein Powder

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🍳

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95 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.