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Seven-egg vegetable omelet Calories
High in protein, choline and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (whole) of Seven-egg vegetable omelet (450 g) has 644 calories. That works out to 143 calories per 100 g. It contains 14 g of carbs, 51.8 g of protein, 42.8 g of fat and 3.2 g of fiber. Its 108 µg of Selenium covers 196% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Seven-egg vegetable omelet Nutrition Facts
Selected: 1 serving (whole) · 450 g
644
KCAL / 450G
Carbs
14g
· 5% DV
Protein
51.8g
· 104% DV
Fat
42.8g
· 55% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 32% · Fat 59%
Seven-egg vegetable omelet nutrition facts table · 1 serving (whole) (450 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 644 kcal | |
| Total fat | 42.8 g | 55% |
| Saturated fat | 13.05 g | 65% |
| Trans fat | 0.14 g | |
| Sodium | 608 mg | 26% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 3.2 g | 11% |
| Protein | 51.8 g | 104% |
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 Seven-egg vegetable omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (whole) | 450 g | 644 kcal |
| 1 piece (extra small) | 55 g | 79 kcal |
| 100 g | 100 g | 143 kcal |
| 1 piece (quarter) | 110 g | 157 kcal |
| 1 piece (small) | 150 g | 215 kcal |
| 1 piece (half) | 225 g | 322 kcal |
| 1 piece (large) | 300 g | 429 kcal |
| 1 serving (extra large) | 600 g | 858 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Seven-egg vegetable omelet
How do you make a seven-egg vegetable omelet?
To make a seven-egg vegetable omelet, soften chopped vegetables in a pan, pour in beaten eggs, and cook over low heat until the center is set. Covering the pan helps the top cook evenly; use a wide spatula if you want to fold or lift the omelet.
What vegetables go best in a seven-egg vegetable omelet?
Bell peppers, spinach, mushrooms, onions, and tomatoes all work well in a seven-egg vegetable omelet. Cook moisture-heavy vegetables first so excess liquid evaporates, then add the eggs; this helps the omelet hold together instead of turning watery.
How do you keep a seven-egg vegetable omelet fluffy?
For a fluffy seven-egg vegetable omelet, beat the eggs just until the yolks and whites are combined, and cook the mixture gently over low heat. Avoid stirring continuously or pressing it down, since both can make the finished omelet dense.
Why does a seven-egg vegetable omelet turn watery?
A seven-egg vegetable omelet turns watery when vegetables release moisture into the eggs or the center is undercooked. Sauté mushrooms, tomatoes, and other juicy vegetables first, and let their liquid evaporate before adding the beaten eggs.
Can you bake a seven-egg vegetable omelet instead of cooking it in a pan?
Yes, you can bake a seven-egg vegetable omelet in a greased oven-safe dish. Cook any watery vegetables first, stir them into the eggs, and bake until the center is set; a shallow dish helps it cook more evenly.
How can you tell when a seven-egg vegetable omelet is fully cooked?
A seven-egg vegetable omelet is ready when the center is set rather than wet or runny. Check the thickest part, especially if the vegetables are piled in the middle; keep cooking gently if uncooked egg remains.
Can you make a seven-egg vegetable omelet ahead for meal prep?
Yes, you can cook a seven-egg vegetable omelet ahead and portion it for later meals. Cool it promptly, store it covered in the refrigerator, and reheat only the portion you plan to eat so the rest stays chilled.
How long does a seven-egg vegetable omelet keep in the refrigerator?
A seven-egg vegetable omelet keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it has an unusual smell, appearance, or texture.
Can you freeze a seven-egg vegetable omelet?
Yes, a seven-egg vegetable omelet can be frozen in individual portions, though thawed vegetables may make its texture softer. Cool the portions first, wrap them airtight, thaw in the refrigerator, and reheat until hot throughout.
Is eating a seven-egg vegetable omelet in one sitting too much?
A seven-egg vegetable omelet is a large egg-based meal, so it may be more than one person wants at a sitting. You can divide it into portions; if you have a condition that requires limiting eggs, ask your healthcare professional what serving suits you.
Seven-egg vegetable omelet Vitamins & Minerals
Vitamins
B12
3.83µg · 160% DV
Biotin
40.5µg · 135% DV
B2
1.4mg · 108% DV
B5
4.05mg · 81% DV
Minerals
Selenium
108µg · 196% DV
Phosphorus
788mg · 113% DV
Iodine
126µg · 84% DV
Zinc
4.73mg · 43% DV
Sodium
608mg · 26% DV
Potassium ⭐
765mg · 23% DV
Seven-egg vegetable omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seven-egg vegetable omelet
To burn the 644 calories in 1 serving (whole) (450 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 Seven-egg vegetable omelet?
Seven-egg vegetable omelet is a substantial pan-cooked dish made by setting beaten eggs with chopped vegetables. It is a flexible home-cooking favourite rather than a recipe tied to one specific region; the vegetables can vary, with choices such as peppers, onions or tomatoes depending on the cook and season.
The eggs make it tender and softly set, while the vegetables add colour and a little freshness. It works for breakfast or brunch, but is also easy to serve as a quick lunch or supper, with toast or a simple salad. It is rich in protein and also provides choline and vitamin B12; each 100 g contains 11.5 g of protein. Since a seven-egg omelet makes a generous dish, share it or serve it with vegetables for a lighter-feeling meal.
How Nutritious Is Seven-egg vegetable 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 Seven-egg vegetable 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 Seven-egg vegetable omelet Contain Allergens?
Contains these allergens:
Which Diets Is Seven-egg vegetable 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
Seven-egg vegetable omelet Fat Profile
SATURATED
13.05g
MONOUNSATURATED
16.88g
POLYUNSATURATED
6.3g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.