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Red pepper and black olive omelet Calories
Source of protein and vitamin C
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Red pepper and black olive omelet (150 g) has 231 calories. That works out to 154 calories per 100 g. It contains 3.9 g of carbs, 15.6 g of protein, 17 g of fat and 1.7 g of fiber. Its 1.4 µg of B12 covers 59% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Red pepper and black olive omelet Nutrition Facts
Selected: 1 serving (medium) · 150 g
231
KCAL / 150G
Carbs
3.9g
· 1% DV
Protein
15.6g
· 31% DV
Fat
17g
· 22% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 27% · Fat 66%
Red pepper and black olive omelet nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | |
| Total fat | 17 g | 22% |
| Saturated fat | 4.72 g | 24% |
| Trans fat | 0.05 g | |
| Sodium | 578 mg | 25% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 15.6 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.
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How Many Calories in 1 Serving of Red pepper and black olive omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 231 kcal |
| 1 piece (small) | 70 g | 108 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (medium) | 100 g | 154 kcal |
| 1 piece (large) | 180 g | 277 kcal |
| 1 serving (large) | 220 g | 339 kcal |
| 1 piece (jumbo) | 280 g | 431 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Red pepper and black olive omelet
How do you make a red pepper and black olive omelet?
To make a red pepper and black olive omelet, soften chopped red pepper in a little oil first. Add pitted, sliced olives and beaten eggs, then cook over low heat until the eggs are set.
What ingredients go in a red pepper and black olive omelet?
A red pepper and black olive omelet needs eggs, red pepper, pitted black olives, and a little oil for the pan. Taste before adding salt, since the olives can already make the omelet quite salty.
Should you cook the red pepper before adding eggs to a red pepper and black olive omelet?
Yes, cook the red pepper before adding the eggs to a red pepper and black olive omelet. This softens the pepper and lets excess moisture evaporate, so it won’t stay crunchy or make the eggs watery.
How do you keep a red pepper and black olive omelet from turning watery?
To keep a red pepper and black olive omelet from turning watery, cook the pepper until tender and drain the olives well. Avoid crowding the pan, which can trap steam and leave extra liquid in the eggs.
What cheese goes best in a red pepper and black olive omelet?
Feta works especially well in a red pepper and black olive omelet because its tang complements both ingredients. Add it sparingly, as the olives and cheese can both be salty; mild cheddar is another option.
What should you serve with a red pepper and black olive omelet?
Serve a red pepper and black olive omelet with toast and a simple tomato or green salad. The fresh vegetables balance the savory olives, and the omelet works well for breakfast, brunch, or a light lunch.
Can you make a red pepper and black olive omelet ahead of time?
You can prep a red pepper and black olive omelet ahead by chopping the pepper and draining the olives, then refrigerating them separately. Cook the eggs just before serving for the best texture.
Can you bake a red pepper and black olive omelet instead of cooking it on the stove?
Yes, you can bake a red pepper and black olive omelet. Soften the pepper first, put it with the olives in an oven-safe dish, pour over the beaten eggs, and bake until the center is set.
Do you need to rinse olives for a red pepper and black olive omelet?
Usually, draining is enough for olives in a red pepper and black olive omelet. If they taste very salty or briny, rinse them briefly and pat dry so their liquid doesn’t thin the eggs.
Can you freeze a red pepper and black olive omelet?
Freezing a red pepper and black olive omelet is possible, but the eggs may become rubbery and the pepper softer after thawing. It tastes better freshly cooked; refrigerate leftovers in a covered container and reheat gently.
Red pepper and black olive omelet Vitamins & Minerals
Vitamins
B12
1.42µg · 59% DV
Biotin
14.1µg · 47% DV
Vitamin C
36.75mg · 41% DV
B2
0.47mg · 36% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
249mg · 36% DV
Sodium
578mg · 25% DV
Iodine
36µg · 24% DV
Potassium ⭐
264mg · 8% DV
Red pepper and black olive omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red pepper and black olive omelet
To burn the 231 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 Red pepper and black olive omelet?
Red pepper and black olive omelet is made by cooking beaten eggs with chopped red pepper and black olives in a pan. It is a simple home-style variation on the omelet, with ingredients that are easy to adjust to taste.
The eggs stay tender while the pepper softens and the olives bring a briny, savoury bite. Serve it hot for breakfast or brunch with toast, or pair it with a green salad for a light lunch. It provides protein, and the red pepper contributes vitamin C. Since olives can be salty, taste before adding extra salt; using a measured amount of oil keeps the dish lighter.
How Nutritious Is Red pepper and black olive 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 Red pepper and black olive 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 Red pepper and black olive omelet Contain Allergens?
Contains these allergens:
Which Diets Is Red pepper and black olive 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
Red pepper and black olive omelet Fat Profile
SATURATED
4.72g
MONOUNSATURATED
7.62g
POLYUNSATURATED
2.37g
Omega 6:3 ratio 14.6:1
Above the ideal 4:1 (14.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.