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Pepper omelet Calories
High-protein omelet with peppers
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Pepper omelet (140 g) has 216 calories. That works out to 154 calories per 100 g. It contains 4.3 g of carbs, 14.3 g of protein, 16 g of fat and 1 g of fiber. Its 25.2 µg of Biotin covers 84% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
What is Pepper omelet?
A pepper omelet is made by cooking beaten eggs with chopped peppers, often red and green, in a pan. It is a simple home-style breakfast found in many cuisines rather than a dish with one clear place of origin; the peppers may be softened first or stirred straight into the eggs.
The eggs set tenderly around the peppers, which add a mild sweetness and a little bite. Serve it hot for breakfast or brunch, with toast, salad, or a few slices of tomato; it also works as a quick light meal. It provides protein and is relatively rich in fat, so use a modest amount of cooking oil if you would like a lighter omelet.
Pepper omelet Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
3.1g
· 1% DV
Protein
10.2g
· 20% DV
Fat
11.4g
· 15% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 26% · Fat 66%
Pepper omelet Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
0.95µg · 40% DV
B2
0.32mg · 25% DV
Vitamin C
18mg · 20% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
165mg · 24% DV
Iodine
22µg · 15% DV
Iron
2mg · 11% DV
How Nutritious Is Pepper omelet?
Nutrient density
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.
Pepper omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pepper omelet
To burn the 154 calories in 100 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.
Is Pepper 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 Pepper omelet Contain Allergens?
Contains these allergens:
Which Diets Is Pepper 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
Pepper omelet Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
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Frequently Asked Questions About Pepper omelet
How do you make a pepper omelet?
To make a pepper omelet, sauté chopped peppers until tender, pour in beaten eggs, and cook over low heat until the eggs are set. Fold the omelet while the top is still slightly moist so it stays tender.
What peppers are best for a pepper omelet?
Bell peppers work well in a pepper omelet, whether red, green, or a mix. Red peppers taste sweeter, while green peppers are more assertive; add a little chili if you want heat.
Should you cook the peppers before adding eggs to a pepper omelet?
Yes, cook the peppers before adding the eggs to a pepper omelet. This softens them and removes their raw taste, while preventing the eggs from overcooking as you wait for firm peppers to soften.
Why is my pepper omelet watery?
A pepper omelet can turn watery when peppers release moisture into the eggs. Sauté the peppers until their liquid has evaporated before adding the eggs, and use less of any watery additions such as tomatoes.
Can you put cheese in a pepper omelet?
Yes, cheese works well in a pepper omelet. Sprinkle grated cheddar over the eggs when they are nearly set, then fold the omelet once the cheese melts; feta is another option for a saltier, tangier result.
How do you keep a pepper omelet from sticking to the pan?
Use a well-seasoned nonstick pan and coat its surface with a little cooking fat before adding the eggs to a pepper omelet. Keep the heat moderate and loosen the edges gently as the eggs set.
Can you add onions to a pepper omelet?
Yes, onions are a good addition to a pepper omelet. Cook finely chopped onion until softened before adding the peppers, then pour in the eggs; adding raw onion at the end can leave it crunchy and sharp.
What can you serve with a pepper omelet?
A pepper omelet pairs well with toast, a simple green salad, or sliced tomatoes. For breakfast, serve it with potatoes or fruit; for a light lunch, salad makes a fresh counterpoint to the warm eggs.
How long does a pepper omelet keep in the fridge?
A cooked pepper omelet keeps for up to 3 days in a covered container in the refrigerator. Chill it promptly after cooking and reheat until hot throughout; the peppers may soften further after storage.
Can you freeze a pepper omelet?
Yes, you can freeze a pepper omelet, although the eggs may become slightly rubbery and the peppers softer after thawing. Freeze individual portions in airtight packaging, thaw in the refrigerator, and reheat thoroughly before serving.
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Nutrition data compiled from USDA FoodData Central and scientific sources.