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High protein, vitamin-rich, low-carb omelette with vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 11.6 g | 15% |
| Saturated fat | 3.5 g | 18% |
| Trans fat | 0 g | |
| Sodium | 196 mg | 9% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 12.3 g | 25% |
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) | 140 g | 168 kcal |
| ½ piece (half) | 70 g | 84 kcal |
| 1 piece (small) | 90 g | 108 kcal |
| 1 serving (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 140 g | 168 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 180 g | 216 kcal |
| 1 piece (extra large) | 220 g | 264 kcal |
Calculated from 120 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 calories in 1 piece (medium) (140 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.
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.
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
3.5g
MONOUNSATURATED
4.34g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.