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●Low GI

Tomato and nigella omelette Calories

Source of protein and vitamin B12

In season: Spring · Summer

CALORIES · 100 G

154kcal

GI

18low

POTASSIUM · 100 G

176mg

FIBER · 100 G

0.8g

Quick answer

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.

Tomato and nigella omelette Nutrition Facts

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%

Tomato and nigella omelette nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories277 kcal
Total fat19.4 g25%
Saturated fat5.58 g28%
Trans fat0.05 g
Sodium261 mg11%
Total carbohydrate5 g2%
Fiber1.4 g5%
Protein20.2 g40%

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 Tomato and nigella omelette?

ServingAmountCalories
1 serving (medium)180 g277 kcal
1 piece (quarter)62 g95 kcal
1 piece (small)90 g139 kcal
100 g100 g154 kcal
1 piece (half)125 g193 kcal
1 cup (diced)150 g231 kcal
1 piece (whole)250 g385 kcal
1 serving (large)270 g416 kcal

Calculated from 154 calories per 100 g.

Frequently Asked Questions About Tomato and nigella omelette

How do you make a tomato and nigella omelette?

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.

What does nigella taste like in a tomato and nigella 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.

Are nigella seeds the same as black sesame in a tomato and nigella omelette?

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.

How do you stop a tomato and nigella omelette from becoming watery?

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.

Can you add cheese to a tomato and nigella omelette?

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.

What can you serve with a tomato and nigella omelette?

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.

Can you make a tomato and nigella omelette with canned tomatoes?

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.

Can you make a tomato and nigella omelette ahead of time?

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.

How do you reheat a tomato and nigella omelette without drying it out?

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.

Can you use dried tomatoes in a tomato and nigella omelette?

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.

Tomato and nigella omelette Vitamins & Minerals

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

Tomato and nigella omelette Glycemic Index

GLYCEMIC INDEX

18
Low
0 Low5570100

GLYCEMIC LOAD

0.9
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tomato and nigella omelette

To burn the 277 calories in 1 serving (medium) (180 g):

🚶

69min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

38min

Cycling

🏊

32min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Tomato and nigella omelette?

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.

How Nutritious Is Tomato and nigella omelette?

Nutrient density

High

64/ 100

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

45/ 100

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 Tomato and nigella omelette 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 Tomato and nigella omelette Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Tomato and nigella omelette 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

Tomato and nigella omelette Fat Profile

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.