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Onion and tomato paste omelet Calories
A pan-cooked omelet made with eggs, onion, and tomato paste; a source of protein and fat.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Onion and tomato paste omelet (150 g) has 249 calories. That works out to 166 calories per 100 g. It contains 5.3 g of carbs, 15.8 g of protein, 18.6 g of fat and 0.8 g of fiber. Its 22.5 µg of Biotin covers 75% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Onion and tomato paste omelet Nutrition Facts
Selected: 1 serving (medium) · 150 g
249
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
15.8g
· 32% DV
Fat
18.6g
· 24% 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 25% · Fat 67%
Onion and tomato paste omelet nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 249 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0.08 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 15.8 g | 32% |
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 Onion and tomato paste omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 249 kcal |
| 1 ounce (medium) | 28.4 g | 47 kcal |
| 1 piece (small) | 90 g | 149 kcal |
| 100 g | 100 g | 166 kcal |
| 2 piece (medium) | 180 g | 299 kcal |
| 1 cup (chopped) | 180 g | 299 kcal |
| 1 serving (large) | 220 g | 365 kcal |
Calculated from 166 calories per 100 g.
Frequently Asked Questions About Onion and tomato paste omelet
How do you make an onion and tomato paste omelet?
Cook the chopped onion in a pan until softened, stir in the tomato paste, then pour in beaten eggs. Cook over medium-low heat until set to your liking. Frying the paste briefly with the onion helps its flavor blend through the eggs.
Should you cook the onions before adding eggs to an onion and tomato paste omelet?
Yes, cook the onions before adding the eggs. They need time to soften and turn sweet, while eggs cook quickly. Adding raw onion with the eggs can leave it crunchy and make the omelet cook unevenly.
When do you add tomato paste to an onion and tomato paste omelet?
Add the tomato paste after the onion has softened and before adding the eggs. Stir it into the onion and cook briefly, then add the beaten eggs. This helps distribute the paste evenly and cooks off its raw, sharp taste.
Why is my onion and tomato paste omelet watery?
An onion and tomato paste omelet can turn watery if the onions release moisture into the eggs or the eggs are overcooked. Let the onion moisture cook off before adding the eggs, then cook gently and remove the pan from the heat once the eggs are just set.
Can you use pepper paste in an onion and tomato paste omelet?
Yes, pepper paste works in an onion and tomato paste omelet, although it gives the dish a deeper, sometimes hotter flavor. Use it instead of or alongside tomato paste, and taste before adding salt because pepper paste can already be salty.
What cheese goes well in an onion and tomato paste omelet?
Feta or cheddar can be added to an onion and tomato paste omelet. Stir crumbled feta into the eggs or sprinkle grated cheddar over the omelet near the end of cooking. Taste before salting, since both cheeses can be salty.
How do you keep an onion and tomato paste omelet soft?
Cook an onion and tomato paste omelet over medium-low heat and take it off the stove while the eggs are just set. A lid can help the top cook without flipping, while prolonged high heat makes the eggs firm and dry.
What should you serve with an onion and tomato paste omelet?
Serve an onion and tomato paste omelet with toast or flatbread and a fresh salad, sliced tomatoes, or cucumber. The crisp vegetables balance the soft eggs and concentrated paste, making it suitable for breakfast or a light meal.
Can you make an onion and tomato paste omelet without flipping it?
Yes, cook an onion and tomato paste omelet without flipping it by using low heat and covering the pan briefly. The trapped heat helps set the top; uncover it once the eggs are cooked through, so steam does not make the surface wet.
How should you store leftover onion and tomato paste omelet?
Refrigerate leftover onion and tomato paste omelet in a covered container once it has cooled, and eat it within a few days. Reheat it gently in a pan or microwave until hot, and do not leave cooked eggs at room temperature for long.
Onion and tomato paste omelet Vitamins & Minerals
Vitamins
Biotin
22.5µg · 75% DV
B12
1.27µg · 53% DV
B2
0.48mg · 37% DV
B5
1.73mg · 35% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
255mg · 36% DV
Iodine
45µg · 30% DV
Iron
2.25mg · 13% DV
Sodium
270mg · 12% DV
Potassium ⭐
285mg · 8% DV
How to Burn Off Onion and tomato paste omelet
To burn the 249 calories in 1 serving (medium) (150 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 Onion and tomato paste omelet?
Onion and tomato paste omelet is a simple pan-cooked dish made by softening chopped onion, briefly cooking tomato paste in the pan, then adding beaten eggs. It fits naturally into Turkish home cooking, where eggs are an easy breakfast or quick meal, and can be made with everyday pantry ingredients.
The paste gives the eggs a deep, savoury tomato flavour, while softened onion adds a little sweetness; the omelet can be left tender in the middle or cooked through. In Turkey it is often served hot with bread at breakfast, or as a light meal with salad. For other readers, it also works well as a filling brunch or supper. It provides protein as well as fat: a 100 g portion has 10.5 g protein. Use a little oil and add fresh vegetables for a lighter plate.
How Nutritious Is Onion and tomato paste omelet?
Nutrient density
Medium
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 Onion and tomato paste omelet 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 Onion and tomato paste omelet Contain Allergens?
Contains these allergens:
Which Diets Is Onion and tomato paste omelet 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
Onion and tomato paste omelet Fat Profile
SATURATED
4.65g
MONOUNSATURATED
7.8g
POLYUNSATURATED
3g
Omega 6:3 ratio 13.7:1
Above the ideal 4:1 (13.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.