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Tomato Omelette (2 Eggs) Calories
Protein and lycopene source, breakfast classic
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tomato Omelette (2 Eggs) (130 g) has 143 calories. That works out to 110 calories per 100 g. It contains 3.5 g of carbs, 10.8 g of protein, 9.5 g of fat and 0.9 g of fiber. Its 15.6 µg of Biotin covers 52% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tomato Omelette (2 Eggs) Nutrition Facts
Selected: 1 piece (medium) · 130 g
143
KCAL / 130G
Carbs
3.5g
· 1% DV
Protein
10.8g
· 22% DV
Fat
9.5g
· 12% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 30% · Fat 60%
Tomato Omelette (2 Eggs) nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2.86 g | 14% |
| Trans fat | 0 g | |
| Sodium | 182 mg | 8% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 10.8 g | 22% |
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 Medium Tomato Omelette (2 Eggs)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 143 kcal |
| 1 slice (half) | 65 g | 72 kcal |
| 1 piece (half) | 65 g | 72 kcal |
| 1 piece (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 130 g | 143 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 2 piece (double) | 260 g | 286 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Tomato Omelette (2 Eggs)
How do you make tomato omelette (2 eggs)?
Cook chopped tomatoes in a pan until softened and some of their liquid has evaporated. Pour in the beaten eggs, then cook gently until set. Fold the omelette or leave it open, depending on how you like to serve it.
Why does tomato omelette (2 eggs) turn watery?
Tomato omelette (2 eggs) turns watery when the tomatoes release liquid faster than it can evaporate. Cook the tomatoes first, and remove some of the seeds and watery pulp if they are especially juicy.
Should you cook the tomatoes before adding eggs to tomato omelette (2 eggs)?
Yes, cooking the tomatoes first usually gives tomato omelette (2 eggs) a better texture. It softens them and lets excess liquid evaporate, so the eggs set instead of becoming runny.
Can you make tomato omelette (2 eggs) with canned tomatoes?
Yes, canned tomatoes work in tomato omelette (2 eggs), but drain them well first. Cook them in the pan until thickened before adding the eggs, since canned tomatoes can release more liquid than fresh ones.
What cheese goes well in tomato omelette (2 eggs)?
Feta, cheddar, and mozzarella all work in tomato omelette (2 eggs). Add crumbled or grated cheese after the eggs begin to set, and go easy on extra salt if the cheese is salty.
Can you add herbs to tomato omelette (2 eggs)?
Yes, herbs make tomato omelette (2 eggs) more flavourful. Add chopped parsley or basil near the end of cooking so they stay fresh-tasting; dried oregano can be stirred into the tomatoes while they cook.
How do you stop tomato omelette (2 eggs) from sticking to the pan?
Use a well-seasoned nonstick pan and a thin coating of oil or butter for tomato omelette (2 eggs). Let the eggs begin to set before moving them, and loosen the edges gently with a spatula.
How long does tomato omelette (2 eggs) keep in the fridge?
Store tomato omelette (2 eggs) in a covered container in the refrigerator soon after cooking. For the best texture, eat it the next day; discard it if it has been left out for too long or develops an unusual smell or appearance.
Can you freeze tomato omelette (2 eggs)?
Yes, tomato omelette (2 eggs) can be frozen, but the eggs may become rubbery and the tomatoes may turn watery after thawing. Freeze it in a sealed portion, thaw it in the refrigerator, and reheat it thoroughly.
Is tomato omelette (2 eggs) a good breakfast for weight loss?
Tomato omelette (2 eggs) can fit into a weight-loss breakfast because eggs provide protein and tomatoes add flavour without needing a sugary sauce. Pair it with vegetables or a modest portion of whole-grain bread, and keep added oil and cheese moderate.
Tomato Omelette (2 Eggs) Vitamins & Minerals
Vitamins
Biotin
15.6µg · 52% DV
B12
1.17µg · 49% DV
B5
1.17mg · 23% DV
B2
0.3mg · 23% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
182mg · 26% DV
Iodine
31µg · 21% DV
Zinc
1.43mg · 13% DV
Sodium
182mg · 8% DV
Potassium ⭐
234mg · 7% DV
Tomato Omelette (2 Eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Omelette (2 Eggs)
To burn the 143 calories in 1 piece (medium) (130 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 Tomato Omelette (2 Eggs)?
Tomato Omelette (2 Eggs) is a simple pan-cooked dish made by combining beaten eggs with chopped tomato. It is a familiar home-style breakfast in Turkey, where cooks may soften the tomato in the pan before adding the eggs, or cook everything together for a juicier result.
Serve it hot, often with bread, olives or cheese and a cup of tea for a Turkish-style breakfast. The tomato brings a gentle sweetness and acidity to the soft, savoury eggs. It provides protein, while tomatoes contribute lycopene. For a lighter plate, use a modest amount of cooking oil and add fresh greens on the side.
How Nutritious Is Tomato Omelette (2 Eggs)?
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 Tomato Omelette (2 Eggs) 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 Omelette (2 Eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Tomato Omelette (2 Eggs) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tomato Omelette (2 Eggs) Fat Profile
SATURATED
2.86g
MONOUNSATURATED
3.51g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.