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Zucchini, Tomato and Pepper Omelet Calories
An egg-and-vegetable omelet providing protein and relatively few carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini, Tomato and Pepper Omelet (220 g) has 255 calories. That works out to 116 calories per 100 g. It contains 7.7 g of carbs, 16.3 g of protein, 17.6 g of fat and 1.8 g of fiber. Its 17.6 µg of Biotin covers 59% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Zucchini, Tomato and Pepper Omelet Nutrition Facts
Selected: 1 serving (medium) · 220 g
255
KCAL / 220G
Carbs
7.7g
· 3% DV
Protein
16.3g
· 33% DV
Fat
17.6g
· 23% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 26% · Fat 62%
Zucchini, Tomato and Pepper Omelet nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 17.6 g | 23% |
| Saturated fat | 4.62 g | 23% |
| Trans fat | 0.09 g | |
| Sodium | 286 mg | 12% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 1.8 g | 6% |
| Protein | 16.3 g | 33% |
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 Zucchini, Tomato and Pepper Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 255 kcal |
| 1 ounce (medium) | 28.4 g | 33 kcal |
| 100 g | 100 g | 116 kcal |
| 1 piece (half) | 110 g | 128 kcal |
| 1 serving (small) | 150 g | 174 kcal |
| 1 cup (chopped) | 180 g | 209 kcal |
| 1 piece (whole) | 220 g | 255 kcal |
| 1 serving (large) | 300 g | 348 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Zucchini, Tomato and Pepper Omelet
How do you make a zucchini, tomato and pepper omelet?
Cook the chopped zucchini and pepper in a lightly oiled pan until they begin to soften, then add the tomato and let excess liquid cook off. Pour in beaten eggs, season, and cook gently until set, folding the omelet if you like.
How do you stop a zucchini, tomato and pepper omelet from turning watery?
Cook the vegetables before adding the eggs so their moisture can evaporate. Tomatoes and zucchini both release liquid, so avoid crowding the pan and wait until the tomato juices have mostly reduced; otherwise, the eggs can turn soft and watery.
Can you bake a zucchini, tomato and pepper omelet in the oven?
Yes, you can bake a zucchini, tomato and pepper omelet in an oven-safe skillet or baking dish. Cook the vegetables first to remove excess moisture, add the beaten eggs, then bake until the center is just set.
Can you make a zucchini, tomato and pepper omelet ahead of time?
You can prepare the vegetables for a zucchini, tomato and pepper omelet ahead of time, but the omelet is best cooked just before serving. Store the cooked vegetables separately in the refrigerator, then add them to freshly beaten eggs in the pan.
What herbs go well in a zucchini, tomato and pepper omelet?
Basil, parsley, chives, and oregano all work well in a zucchini, tomato and pepper omelet. Add dried herbs while the vegetables cook, or stir fresh herbs into the eggs or scatter them over the finished omelet.
Can you add cheese to a zucchini, tomato and pepper omelet?
Yes, cheese pairs well with a zucchini, tomato and pepper omelet. Feta adds a salty, tangy flavor, while cheddar melts smoothly; add crumbled or grated cheese near the end so it warms without making the filling overly wet.
What should you serve with a zucchini, tomato and pepper omelet?
Serve a zucchini, tomato and pepper omelet with toast, a green salad, or roasted potatoes for a more substantial meal. For brunch, fresh fruit is another simple side that complements the savory vegetables without competing with their flavor.
Can you freeze a zucchini, tomato and pepper omelet?
You can freeze a zucchini, tomato and pepper omelet, but the thawed texture may be softer because the zucchini and tomato release moisture. For the best texture, refrigerate leftovers and reheat them gently rather than freezing the cooked omelet.
Is a zucchini, tomato and pepper omelet a good breakfast for weight loss?
A zucchini, tomato and pepper omelet can be a filling breakfast choice because it combines eggs with vegetables. Keep added oil and rich toppings modest, and choose sides that fit the size of the meal you need.
Can you use frozen zucchini in a zucchini, tomato and pepper omelet?
Yes, frozen zucchini can be used in a zucchini, tomato and pepper omelet, but thaw and drain it first. Frozen zucchini tends to release more water than fresh zucchini, so cook it until the excess moisture has evaporated before adding the eggs.
Zucchini, Tomato and Pepper Omelet Vitamins & Minerals
Vitamins
Biotin
17.6µg · 59% DV
B12
1.21µg · 50% DV
B2
0.55mg · 42% DV
B5
1.98mg · 40% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
264mg · 38% DV
Iodine
44µg · 29% DV
Copper
0.18mg · 20% DV
Potassium ⭐
484mg · 14% DV
Sodium
286mg · 12% DV
Zucchini, Tomato and Pepper Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini, Tomato and Pepper Omelet
To burn the 255 calories in 1 serving (medium) (220 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 Zucchini, Tomato and Pepper Omelet?
Zucchini, Tomato and Pepper Omelet combines eggs with chopped zucchini, tomato and pepper, cooked together in a pan. The vegetables are usually softened first so they mingle with the egg, though the proportions and seasonings vary from one home kitchen to another. It is a straightforward way to make a filling dish from everyday ingredients.
Serve it hot for breakfast or brunch, with toast or bread; it also works as a quick lunch or light supper. The eggs contribute protein, while the vegetables add moisture and a tender texture. It is relatively low in carbohydrates, with 3.5 g per 100 g. For a lighter version, use a little oil and pair it with a green salad rather than a large serving of bread.
How Nutritious Is Zucchini, Tomato and Pepper Omelet?
Nutrient density
Medium
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 Zucchini, Tomato and Pepper 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 Zucchini, Tomato and Pepper Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini, Tomato and Pepper 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
Zucchini, Tomato and Pepper Omelet Fat Profile
SATURATED
4.62g
MONOUNSATURATED
6.82g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.