EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play
A golden-yellow omelet with a softly set surface, dotted with small pieces of red tomato, green pepper, and pale onion, served whole on a plate.
●Low GI

Vegetable omelet Calories

Egg-based vegetable omelet, protein-rich and filling.

In season: Spring · Summer · Autumn · Winter

CALORIES

154kcal

GI

3low

POTASSIUM

180mg

FIBER

0.9g

Quick answer

1 piece (medium) of Vegetable omelet (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 4.6 g of carbs, 12.2 g of protein, 13.1 g of fat and 1.1 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 3 (low), so it raises blood sugar slowly.

What is Vegetable omelet?

Vegetable omelet here refers to sebzeli kaygana, a Turkish pan-cooked dish associated especially with the Black Sea region. Eggs are mixed with finely chopped vegetables or fresh herbs; some home versions add a little flour and milk or water. The exact mix often follows what is in season or on hand.

It is tender inside with a lightly browned surface, and is commonly eaten hot for breakfast in Turkey, perhaps with bread and tea, or served as a simple lunch. For English-speaking cooks, it works just as well as a quick light supper with salad. The eggs make it filling and protein-rich, with 10.2 g protein per 100 g. Add extra vegetables and use a measured amount of oil for a lighter panful.

Vegetable omelet Nutrition Facts

Selected: 100 g

154

KCAL / 100G

Carbs

3.8g

· 1% DV

Protein

10.2g

· 20% DV

Fat

10.9g

· 14% 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 26% · Fat 64%

Vegetable omelet Vitamins & Minerals

Vitamins

Biotin

18µg · 60% DV

B12

0.95µg · 40% DV

B2

0.32mg · 25% DV

Vitamin A

180µg · 20% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

165mg · 24% DV

Iodine

24µg · 16% DV

Iron

2mg · 11% DV

How Nutritious Is Vegetable omelet?

Nutrient density

High

68/ 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

44/ 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

3
Low
0 Low5570100

GLYCEMIC LOAD

0.1
Low

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

How to Burn Off Vegetable omelet

To burn the 154 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

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 free
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

3g

MONOUNSATURATED

4.4g

POLYUNSATURATED

1.7g

⚖️

Omega 6:3 ratio 18.1:1

Above the ideal 4:1 (18.1:1).

Compare Vegetable omelet

🍳vs🥚
Vegetable omelet vs Egg11 kcal more per 100 g
→
🍳vs🍲
Vegetable omelet vs Chicken Soup109 kcal more per 100 g
→
🍳vs🥤
Vegetable omelet vs Protein Powder226 kcal fewer per 100 g
→
🍳vs🍳
Vegetable omelet vs Menemen59 kcal more per 100 g
→

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?

Whisk the eggs, stir in finely chopped vegetables, and pour the mixture into a lightly oiled, preheated nonstick pan. Cook over medium-low heat until the bottom is set, then fold or carefully flip it and cook until the center is no longer runny.

What vegetables are best in a vegetable omelet?

Bell peppers, spinach, mushrooms, onions, tomatoes, and zucchini all work well in a vegetable omelet. Use vegetables you enjoy, but chop them small; watery vegetables such as tomatoes and zucchini are best drained or cooked first so they do not make the eggs soggy.

Should you cook vegetables before adding them to a vegetable omelet?

Yes, cook firm or watery vegetables such as onions, mushrooms, peppers, and zucchini before adding them to a vegetable omelet. This softens them and releases excess moisture. Tender greens and herbs can go straight into the egg mixture or be stirred in near the end.

How do you keep a vegetable omelet from getting watery?

Cook off excess liquid before adding vegetables to a vegetable omelet, especially moisture from mushrooms, zucchini, and tomatoes. Avoid overloading the eggs, and use a moderate heat so the omelet sets without releasing steam that leaves the center wet.

How do you stop a vegetable omelet from sticking or falling apart?

Use a well-heated nonstick pan with a thin coating of oil or butter, and wait until the bottom of the vegetable omelet has set before moving it. For an easier flip, make a smaller omelet or cut a large one into sections with a spatula.

Can you make a vegetable omelet with frozen vegetables?

Yes, frozen vegetables can go into a vegetable omelet, but thaw and drain them or cook them briefly first to remove excess water. Add them to the eggs once they are hot and dry; otherwise, their moisture can make the omelet soft and difficult to fold.

What herbs or cheese go well in a vegetable omelet?

Parsley, chives, dill, and basil pair well with vegetables in an omelet, while cheddar, feta, or goat cheese add a savory finish. Add chopped herbs to the egg mixture, and use cheese sparingly so the filling does not overpower the vegetables.

What is the difference between a vegetable omelet and a frittata?

A vegetable omelet is usually cooked quickly in a pan and folded around or over its filling. A frittata is thicker, with the ingredients mixed through the eggs, and is generally cooked more slowly; it may finish under a grill or in the oven.

What should you serve with a vegetable omelet?

Serve a vegetable omelet with toast, a green salad, roasted potatoes, or fresh fruit, depending on whether it is breakfast or a main meal. For a lighter pairing, choose salad or sliced vegetables; bread makes it more substantial.

How should you store and reheat a leftover vegetable omelet?

Refrigerate leftover vegetable omelet in a covered container and eat it within a few days. Reheat it gently in a skillet or microwave until hot throughout; the eggs may become firmer after reheating, so avoid heating it longer than necessary.

Have another question about Vegetable omelet?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.