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Tomato, pepper and onion omelet Calories
Protein-rich vegetable omelet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato, pepper and onion omelet (180 g) has 257 calories. That works out to 143 calories per 100 g. It contains 6.8 g of carbs, 18.5 g of protein, 17.5 g of fat and 1.6 g of fiber. Its 1.8 µg of B12 covers 74% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato, pepper and onion omelet Nutrition Facts
Selected: 1 serving (medium) · 180 g
257
KCAL / 180G
Carbs
6.8g
· 2% DV
Protein
18.5g
· 37% DV
Fat
17.5g
· 22% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 29% · Fat 60%
Tomato, pepper and onion omelet nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 4.9 g | 25% |
| Trans fat | 0.05 g | |
| Sodium | 239 mg | 10% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 18.5 g | 37% |
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, pepper and onion omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 257 kcal |
| 100 g | 100 g | 143 kcal |
| 1 piece (small) | 100 g | 143 kcal |
| 1 serving (small) | 140 g | 200 kcal |
| 2 piece (double) | 200 g | 286 kcal |
| 1 serving (large) | 250 g | 358 kcal |
| 1 piece (jumbo) | 300 g | 429 kcal |
| 3 piece (triple) | 300 g | 429 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Tomato, pepper and onion omelet
How do you make a tomato, pepper and onion omelet?
Cook the onion and pepper in a lightly oiled pan until softened, then add chopped tomato and let some of its liquid evaporate. Pour in beaten eggs and cook gently until set. Cooking the vegetables first helps the omelet hold together rather than turn watery.
How do you keep a tomato, pepper and onion omelet from getting watery?
Let the tomatoes cook down before adding the eggs. Tomatoes release liquid as they heat, so adding the eggs too soon can leave the center loose and wet; a hot pan and a modest amount of tomato also help.
What is the difference between a tomato, pepper and onion omelet and shakshuka?
A tomato, pepper and onion omelet is cooked as an egg dish, often with the vegetables folded into or covered by set eggs. Shakshuka keeps eggs poached in a spiced tomato-and-pepper sauce, so its sauce is a defining part of the dish.
Should you cook the vegetables before adding eggs to a tomato, pepper and onion omelet?
Yes, cook the onion, pepper and tomato before adding the eggs. The vegetables need time to soften, and cooking off some tomato liquid prevents the eggs from overcooking while you wait for the vegetables to finish.
Can you add cheese to a tomato, pepper and onion omelet?
Yes, cheese works well in a tomato, pepper and onion omelet. Crumbled feta adds a salty, tangy flavor, while grated cheddar or mozzarella melts smoothly; add it just before folding the eggs so it warms without making the vegetables release extra liquid.
What can you serve with a tomato, pepper and onion omelet?
Serve a tomato, pepper and onion omelet with toast, a simple green salad or breakfast potatoes. For a lighter meal, pair it with fresh greens; its tomato and pepper filling already brings plenty of savory flavor.
Can you make a tomato, pepper and onion omelet without folding it?
Yes, leave the tomato, pepper and onion omelet open-faced if folding it feels difficult. Covering the pan briefly helps the top set evenly, and you can serve it directly from the pan or slide it onto a plate.
How long does a cooked tomato, pepper and onion omelet last in the fridge?
A cooked tomato, pepper and onion omelet keeps for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat it until hot throughout, or enjoy it cold if it has stayed properly chilled.
Can you freeze a tomato, pepper and onion omelet?
Yes, but freezing can make a tomato, pepper and onion omelet watery and change the eggs to a firmer, less tender texture. For better results, freeze individual portions in airtight packaging and thaw them in the refrigerator before reheating.
Is a tomato, pepper and onion omelet the same as a frittata?
No, a tomato, pepper and onion omelet is not necessarily a frittata. An omelet is usually cooked on the stovetop and folded or served open, while a frittata is thicker, left unfolded and often finished in the oven.
Tomato, pepper and onion omelet Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
Biotin
16.38µg · 55% DV
B5
2.56mg · 51% DV
B2
0.65mg · 50% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
286mg · 41% DV
Iodine
54µg · 36% DV
Zinc
1.84mg · 17% DV
Sodium
239mg · 10% DV
Potassium ⭐
313mg · 9% DV
Tomato, pepper and onion omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, pepper and onion omelet
To burn the 257 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.
What is Tomato, pepper and onion omelet?
A tomato, pepper and onion omelet is made by cooking beaten eggs with chopped tomatoes, peppers and onions in a pan. It is an easy home-style combination rather than a dish with one specific place of origin; the vegetables may be softened first, then folded into the eggs as they set.
Serve it warm for breakfast or brunch, with toast or a simple salad, or make it a quick lunch. The eggs give the omelet its tender, filling texture, while the vegetables add moisture and sweetness. It provides 10.3 g of protein per 100 g. For a lighter plate, use a little oil and pair it with extra greens; bread or potatoes make it more substantial.
How Nutritious Is Tomato, pepper and onion 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 Tomato, pepper and onion 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 Tomato, pepper and onion omelet Contain Allergens?
Contains these allergens:
Which Diets Is Tomato, pepper and onion 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
Tomato, pepper and onion omelet Fat Profile
SATURATED
4.9g
MONOUNSATURATED
6.93g
POLYUNSATURATED
2.92g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.