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High protein, low carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Pepper bacon omelette (180 g) has 347 calories. That works out to 193 calories per 100 g. It contains 3.8 g of carbs, 25.6 g of protein, 25.9 g of fat and 0.9 g of fiber. Its 46.8 µg of Selenium covers 85% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
347
KCAL / 180G
Carbs
3.8g
· 1% DV
Protein
25.6g
· 51% DV
Fat
25.9g
· 33% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 29% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 347 kcal | |
| Total fat | 25.9 g | 33% |
| Saturated fat | 8.37 g | 42% |
| Trans fat | 0.14 g | |
| Sodium | 918 mg | 40% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 25.6 g | 51% |
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 serving (medium) | 180 g | 347 kcal |
| 1 piece (small) | 90 g | 174 kcal |
| 100 g | 100 g | 193 kcal |
| 1 piece (medium) | 140 g | 270 kcal |
| 1 cup (diced) | 150 g | 290 kcal |
| 1 cup (shredded) | 190 g | 367 kcal |
| 1 serving (large) | 240 g | 463 kcal |
| 1 serving (extra large) | 320 g | 618 kcal |
Calculated from 193 calories per 100 g.
Cook the chopped peppers and bacon in a pan first, then pour in beaten eggs and cook over medium-low heat. Fold the omelette when the eggs are just set, so the centre stays tender instead of dry.
Yes, cook the bacon before adding the eggs. This lets it brown and flavour the pan without leaving it undercooked when the eggs are ready. If the bacon releases a lot of fat, remove some before pouring in the eggs.
Bell peppers are a good choice for a pepper bacon omelette because they soften quickly and bring sweetness. Green peppers give it a sharper flavour, while jalapeño or another chilli adds heat; remove the seeds for a milder result.
Cheddar, Monterey Jack, or feta all work in a pepper bacon omelette. Add grated or crumbled cheese while the eggs are still setting so it softens, and taste before adding salt because both bacon and some cheeses are salty.
A pepper bacon omelette can turn watery when the peppers release moisture into the eggs. Cook the peppers until their excess liquid evaporates before adding the eggs, and avoid overcrowding the pan with vegetables.
Yes, you can cook a pepper bacon omelette ahead, but it tastes best freshly made. For meal prep, cool it promptly, refrigerate it in a sealed container, and reheat only the portion you plan to eat.
Pepper bacon omelette leftovers keep for up to three days in a sealed container in the refrigerator. Refrigerate them promptly rather than leaving them out, and discard the omelette if its smell or appearance has changed.
Yes, reheat a pepper bacon omelette gently in a covered pan over low heat or in short microwave bursts. Gentle heating helps keep the eggs tender; stop as soon as the centre is hot to avoid a rubbery texture.
Yes, a pepper bacon omelette can be frozen, though the eggs and peppers may become softer after thawing. Wrap individual portions airtight, thaw them in the refrigerator, and reheat thoroughly before serving.
A pepper bacon omelette pairs well with toast, sliced tomatoes, avocado, or a simple green salad. For a lighter plate, serve it with fresh vegetables; for brunch, add potatoes or bread on the side.
Vitamins
B12
1.71µg · 71% DV
Biotin
18.36µg · 61% DV
B2
0.63mg · 48% DV
B5
2.07mg · 41% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
364mg · 52% DV
Sodium
918mg · 40% DV
Iodine
45µg · 30% DV
Potassium ⭐
371mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 347 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.
A pepper bacon omelette brings together beaten eggs, sweet or mildly sharp peppers, and bacon, cooked in a pan until the eggs are just set. The peppers add freshness and a little sweetness, while bacon contributes a savoury, smoky edge. It works well for breakfast or brunch, and is easy to make as a quick lunch or supper too.
Expect tender eggs with soft pepper and crisp, salty pieces of bacon. Serve it on its own, with a green salad, or alongside toast; in Turkey, where bacon is less common at the breakfast table, it can also be paired with tomatoes, cucumbers and greens. It is protein-rich and low in carbohydrates. For a lighter plate, use less bacon and add extra peppers or other vegetables.
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.
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 3
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
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
8.37g
MONOUNSATURATED
11.25g
POLYUNSATURATED
2.79g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.