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Source of protein and vitamin B12
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tomato and nigella omelette (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 5 g of carbs, 20.2 g of protein, 19.4 g of fat and 1.4 g of fiber. Its 42.3 µg of Selenium covers 77% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
277
KCAL / 180G
Carbs
5g
· 2% DV
Protein
20.2g
· 40% DV
Fat
19.4g
· 25% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 29% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 19.4 g | 25% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.05 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 20.2 g | 40% |
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 | 277 kcal |
| 1 piece (quarter) | 62 g | 95 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (half) | 125 g | 193 kcal |
| 1 cup (diced) | 150 g | 231 kcal |
| 1 piece (whole) | 250 g | 385 kcal |
| 1 serving (large) | 270 g | 416 kcal |
Calculated from 154 calories per 100 g.
To make a tomato and nigella omelette, cook chopped tomatoes in a pan until some of their moisture evaporates, then add beaten eggs. Cook gently until set, adding nigella seeds to the eggs or scattering them over the omelette.
Nigella gives a tomato and nigella omelette a warm, slightly peppery flavor with hints often compared to onion. Its taste is distinctive, so use it as a seasoning rather than expecting it to taste like ordinary black pepper or sesame.
No, nigella seeds and black sesame are different. Nigella seeds have a savory, peppery flavor, while black sesame tastes nuttier; using sesame in a tomato and nigella omelette changes the flavor rather than reproducing it.
Cook the tomatoes before adding the eggs to keep a tomato and nigella omelette from becoming watery. Removing excess seeds and juice also helps, especially when the tomatoes are very ripe.
Yes, cheese works well in a tomato and nigella omelette. Feta adds a salty, tangy note, while a mild melting cheese makes it richer; add salty cheese before deciding whether the eggs need extra salt.
A tomato and nigella omelette pairs well with toast, flatbread, or a simple green salad. Fresh cucumber and herbs make a lighter side, while olives and cheese turn it into a more substantial breakfast.
Yes, canned tomatoes can be used in a tomato and nigella omelette. Drain them well and cook off excess liquid in the pan before adding the eggs, so the omelette sets instead of turning soggy.
A tomato and nigella omelette is best freshly cooked, but you can refrigerate leftovers in a covered container and eat them within a few days. Cool and store it promptly rather than leaving cooked eggs at room temperature.
Reheat a tomato and nigella omelette gently in a covered pan over low heat or in short microwave bursts. Stop as soon as it is hot; prolonged heating makes the eggs firm and can release more moisture from the tomatoes.
Yes, dried tomatoes can add concentrated, tangy flavor to a tomato and nigella omelette. Chop them finely and use sparingly, since they are more intense and less juicy than fresh tomatoes; soften them first if they are very chewy.
Vitamins
B12
1.69µg · 70% DV
Biotin
20.16µg · 67% DV
B2
0.58mg · 45% DV
B5
2.12mg · 42% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
299mg · 43% DV
Iodine
54µg · 36% DV
Zinc
1.84mg · 17% DV
Sodium
261mg · 11% DV
Potassium ⭐
317mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 277 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.
Tomato and nigella omelette is made by cooking eggs with chopped tomato and nigella seeds in a pan. It is a simple home-style variation on the omelette, with ingredients that are easy to find in many places. As the tomato softens, it adds a little juiciness and gentle acidity; nigella brings a distinctive earthy, slightly peppery aroma.
Serve it hot for breakfast or as a quick lunch, with toast, salad or fresh herbs. It provides protein and vitamin B12, with 11.2 g of protein per 100 g. For a lighter plate, use just enough oil to cook the eggs and add extra tomato or greens. A pinch of salt and black pepper is usually all it needs beyond the seeds.
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.
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 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.
Contains these allergens:
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
SATURATED
5.58g
MONOUNSATURATED
8.01g
POLYUNSATURATED
2.97g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.