Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍳
Pepper, Spinach and Zucchini Omelet Calories
Low-carbohydrate omelet with protein and vegetables
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pepper, Spinach and Zucchini Omelet (180 g) has 220 calories. That works out to 122 calories per 100 g. It contains 5.6 g of carbs, 15.7 g of protein, 15.3 g of fat and 2 g of fiber. Its 230.4 µg of Vitamin K covers 192% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pepper, Spinach and Zucchini Omelet Nutrition Facts
Selected: 1 serving (medium) · 180 g
220
KCAL / 180G
Carbs
5.6g
· 2% DV
Protein
15.7g
· 31% DV
Fat
15.3g
· 20% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 28% · Fat 62%
Pepper, Spinach and Zucchini Omelet nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 3.87 g | 19% |
| Trans fat | 0.04 g | |
| Sodium | 212 mg | 9% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 15.7 g | 31% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Pepper, Spinach and Zucchini Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 220 kcal |
| 1 piece (quarter) | 45 g | 55 kcal |
| 1 piece (small) | 90 g | 110 kcal |
| 1 piece (half) | 90 g | 110 kcal |
| 100 g | 100 g | 122 kcal |
| 1 serving (small) | 130 g | 159 kcal |
| 1 serving (large) | 250 g | 305 kcal |
| 1 piece (jumbo) | 300 g | 366 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Pepper, Spinach and Zucchini Omelet
How do you make a pepper, spinach and zucchini omelet?
Cook the chopped pepper and zucchini in a skillet until softened, then add the spinach and let it wilt. Pour in beaten eggs and cook over low heat until set. Keeping the vegetables in an even layer helps the omelet cook through.
How do you keep a pepper, spinach and zucchini omelet from getting watery?
Cook off the vegetables’ moisture before adding the eggs. Pat the spinach dry after washing, and give the zucchini and pepper time to soften in the pan; adding eggs while the vegetables are still releasing liquid can leave the omelet soggy.
Can you freeze a pepper, spinach and zucchini omelet?
Yes, you can freeze a pepper, spinach and zucchini omelet, although the vegetables may soften and release moisture when thawed. Cool individual portions, wrap them well, and thaw in the refrigerator before reheating until hot throughout.
Can you make a pepper, spinach and zucchini omelet ahead of time?
Yes, prepare the vegetables ahead and refrigerate them in a covered container, then add freshly beaten eggs when you cook the omelet. This keeps the vegetables from making the uncooked egg mixture watery and makes breakfast quicker.
Can you bake a pepper, spinach and zucchini omelet instead of cooking it in a skillet?
Yes, bake a pepper, spinach and zucchini omelet in an oven-safe dish. Soften the vegetables first, pour the eggs over them, and bake until the center is set; a shallow dish helps the eggs cook evenly.
What herbs and spices go well in a pepper, spinach and zucchini omelet?
Black pepper, parsley, dill and a little paprika complement the vegetables in a pepper, spinach and zucchini omelet. Add fresh herbs near the end so their flavor stays noticeable, and season the eggs before pouring them into the pan.
What cheese works best in a pepper, spinach and zucchini omelet?
Feta, cheddar or goat cheese all work well in a pepper, spinach and zucchini omelet. Crumble or grate the cheese over the eggs as they begin to set, so it warms and spreads without making the vegetable filling difficult to fold.
How do you fold a pepper, spinach and zucchini omelet without breaking it?
Let the eggs set around the edges before folding a pepper, spinach and zucchini omelet. Keep the vegetable filling in a narrow strip on one side, loosen the base with a spatula, then fold gently while the center is still slightly soft.
What can you serve with a pepper, spinach and zucchini omelet?
Serve a pepper, spinach and zucchini omelet with toast, a simple salad or sliced tomatoes. For brunch, roasted potatoes make a heartier side; choose something mild so it complements rather than overwhelms the omelet’s vegetables.
How can you tell when a pepper, spinach and zucchini omelet is cooked?
A pepper, spinach and zucchini omelet is ready when the eggs are set and no longer runny in the center. Remove it from the heat while it is still tender, since residual heat will finish cooking it without making the eggs tough.
Pepper, Spinach and Zucchini Omelet Vitamins & Minerals
Vitamins
Vitamin K
230.4µg · 192% DV
B12
1.3µg · 54% DV
Vitamin C
44.1mg · 49% DV
Biotin
14.58µg · 49% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
238mg · 34% DV
Iodine
43µg · 29% DV
Manganese
0.47mg · 20% DV
Potassium ⭐
499mg · 15% DV
Sodium
212mg · 9% DV
Pepper, Spinach and Zucchini Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pepper, Spinach and Zucchini Omelet
To burn the 220 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.
What is Pepper, Spinach and Zucchini Omelet?
Pepper, Spinach and Zucchini Omelet is made by cooking beaten eggs with sweet pepper, spinach and zucchini, usually in a pan. The vegetables may be softened first, so they blend into the eggs rather than staying crisp; the exact mix can vary with the season and what is on hand.
It works well for breakfast or brunch, and can also make a quick light meal with a side salad, toast or fresh fruit. The eggs give it a tender, filling texture, while the vegetables add colour and a mild, fresh flavour. It offers protein with relatively little carbohydrate. For a lighter version, use a non-stick pan and just a little oil; add extra vegetables if you want more volume.
How Nutritious Is Pepper, Spinach and Zucchini 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.
Is Pepper, Spinach and Zucchini 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, Spinach and Zucchini Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Pepper, Spinach and Zucchini Omelet Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pepper, Spinach and Zucchini Omelet Fat Profile
SATURATED
3.87g
MONOUNSATURATED
6.75g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 14.8:1
Above the ideal 4:1 (14.8:1).
Compare Pepper, Spinach and Zucchini Omelet
Foods Similar to Pepper, Spinach and Zucchini Omelet
Have another question about Pepper, Spinach and Zucchini Omelet?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.