1 serving (medium) of Vegetable omelet (140 g) has 209 calories. That works out to 149 calories per 100 g. It contains 5.9 g of carbs, 14.1 g of protein, 14.1 g of fat and 1.5 g of fiber. Its 15.4 µg of Biotin covers 51% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.

What is Vegetable omelet?

A vegetable omelet is made by cooking beaten eggs with chopped vegetables such as peppers, tomatoes and onion. The vegetables are folded into the egg as it sets, giving the omelet a tender middle and a lightly browned outside. It is an easy home-style dish found in many cuisines, with ingredients varying by season and preference.

It works for breakfast or a quick lunch, served on its own or with toast, and can also make a simple dinner alongside a salad. Eggs make it a protein-rich choice, while the vegetables add some fibre without making it heavy in carbohydrates. For a lighter version, use a little less cooking oil and add extra vegetables.

Vegetable omelet Nutrition Facts

Selected: 100 g

149

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

10.1g

· 20% DV

Fat

10.1g

· 13% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 11% · Protein 27% · Fat 62%

Vegetable omelet Vitamins & Minerals

Vitamins

Biotin

11µg · 37% DV

B12

0.72µg · 30% DV

0.28mg · 22% DV

0.82mg · 16% DV

Minerals

Selenium

18.5µg · 34% DV

Phosphorus

168mg · 24% DV

Iodine

24µg · 16% DV

Iron

2mg · 11% DV

How Nutritious Is Vegetable omelet?

Nutrient density

High

74/ 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

46/ 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.

Vegetable omelet Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.2

Low

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

How to Burn Off Vegetable omelet

To burn the 149 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

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

Is 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 Vegetable omelet Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Vegetable omelet 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

Vegetable omelet Fat Profile

SATURATED

2.9g

MONOUNSATURATED

4.1g

POLYUNSATURATED

1.5g

⚖️

Omega 6:3 ratio 16.5:1

Above the ideal 4:1 (16.5:1).

Compare Vegetable omelet

🍳vs🥚

Vegetable omelet vs Egg6 kcal more per 100 g

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Vegetable omelet vs Chicken Soup104 kcal more per 100 g

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Vegetable omelet vs Protein Powder231 kcal fewer per 100 g

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Vegetable omelet vs Menemen54 kcal more per 100 g

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Foods Similar to Vegetable omelet

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Vegetable omelet

How do you make a vegetable omelet?

To make a vegetable omelet, cook chopped vegetables in a lightly oiled pan until tender, then pour in beaten eggs. Cook over medium-low heat until the eggs are set, folding the omelet or covering the pan briefly to finish the top.

What vegetables are best in a vegetable omelet?

Bell peppers, onions, tomatoes, spinach, and mushrooms all work well in a vegetable omelet. Chop them small so they cook evenly, and sauté watery vegetables first to keep the eggs from turning soggy.

Why is my vegetable omelet watery?

A vegetable omelet often turns watery because vegetables such as tomatoes, mushrooms, or zucchini release moisture as they cook. Sauté them until their liquid has evaporated before adding the eggs, and avoid overcrowding the pan.

How do you keep a vegetable omelet from falling apart?

Let the bottom of the vegetable omelet set before moving it, and use a wide spatula to fold it gently. If flipping feels tricky, cover the pan so the top cooks through, or finish it under a broiler in an oven-safe pan.

Can you add cheese to a vegetable omelet?

Yes, cheese is an easy addition to a vegetable omelet. Sprinkle grated cheddar, feta, or another melting cheese over the eggs just before folding; feta adds a salty bite, while cheddar makes the filling creamier.

Can you make a vegetable omelet ahead of time?

You can chop and cook the vegetables ahead, then refrigerate them in a covered container and add freshly beaten eggs when you are ready to cook. A fully cooked vegetable omelet can also be refrigerated, though it is best freshly made.

Can you bake a vegetable omelet in the oven?

Yes, you can bake a vegetable omelet in an oven-safe skillet or dish. Cook the vegetables first, pour in the beaten eggs, and bake until the center is set; this hands-off method works especially well for serving several people.

What can you serve with a vegetable omelet?

A vegetable omelet goes well with toast, a green salad, or roasted potatoes. For a lighter breakfast or lunch, serve it with sliced fruit or fresh vegetables; add bread or potatoes when you want a more substantial meal.

Is a vegetable omelet a good breakfast?

Yes, a vegetable omelet can make a satisfying breakfast because it combines eggs with vegetables in one quick dish. Pair it with whole-grain toast or fruit if you want a more rounded meal that keeps you going through the morning.

How do you reheat a vegetable omelet without drying it out?

Reheat a vegetable omelet gently in a covered skillet over low heat, or microwave it in short bursts with a cover to retain moisture. Refrigerate leftovers promptly in a sealed container and use them within a few days.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026