Omelet with cheese, tomatoes, greens, no added fat

USDA name: Egg omelet or scrambled egg, with cheese, tomatoes, and dark-green vegetables, no added fat

207 calories in 1 cup (135 g). 12 g protein, 1.9 g carbs and 10.9 g fat per 100 g.

Serving
1
= 135 g
207KCAL

Omelet with cheese, tomatoes, greens, no added fat, 1 cup

207 calories

Protein
16.2 g
Carbs
2.6 g
Fat
14.7 g
Fiber
0.27 g
Sugars
1 g

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories207
% Daily Value*
Total Fat 14.7 g19%
Saturated Fat 5.8 g29%
Cholesterol 436 mg145%
Sodium 416 mg18%
Total Carbohydrate 2.6 g1%
Dietary Fiber 0.27 g1%
Total Sugars 1 g
Protein 16.2 g
Vitamin D 3.1 mcg16%
Calcium 194 mg15%
Iron 1.9 mg11%
Potassium 219 mg5%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

vitamins

% of the Daily Value in this serving

  • Choline51% 281 mg
  • Vitamin B1244% 1.1 µg
  • Riboflavin (B2)37% 0.48 mg
  • Vitamin K30% 35.5 µg
  • Vitamin A28% 250 µg
  • Folate16% 64.8 µg
  • Vitamin D16% 3.1 µg
  • Vitamin E9% 1.4 mg
  • Thiamin (B1)6% 0.077 mg
  • Vitamin B66% 0.1 mg
  • Vitamin C5% 4.5 mg
  • Niacin (B3)1% 0.11 mg

minerals

% of the Daily Value in this serving

  • Selenium65% 35.5 µg
  • Phosphorus23% 285 mg
  • Sodium18% 416 mg
  • Zinc16% 1.8 mg
  • Calcium15% 194 mg
  • Iron11% 1.9 mg
  • Magnesium6% 24.3 mg
  • Potassium5% 219 mg
  • Copper2% 0.018 mg

How it compares

Against the 147 foods in Eggs and omelets, per 100 g.

  • Calcium

    Higher than 90%

    leastmost

  • Vitamin C

    Higher than 86%

    leastmost

  • Sugars

    Higher than 73%

    leastmost

  • Carbohydrates

    Higher than 70%

    leastmost

  • Calories

    Lower than 68%

    leastmost

  • Total fat

    Lower than 67%

    leastmost

Questions

How many calories are in omelet with cheese, tomatoes, greens, no added fat?
1 cup (135 g) has 207 calories, 16.2 g of protein, 2.6 g of carbohydrates and 14.7 g of fat.
How much protein is in omelet with cheese, tomatoes, greens, no added fat?
12 g per 100 g, which is 31% of its calories.
How many net carbs are in omelet with cheese, tomatoes, greens, no added fat?
1.7 g per 100 g: 1.9 g of carbohydrates minus 0.2 g of fiber.

Similar foods

All 65 nutrients, per 100 g+
Water73.6 g
Energy153 kcal
Protein12 g
Total lipid (fat)10.9 g
Carbohydrate, by difference1.9 g
Fiber, total dietary0.2 g
Total Sugars0.75 g
Calcium, Ca144 mg
Iron, Fe1.4 mg
Magnesium, Mg18 mg
Phosphorus, P211 mg
Potassium, K162 mg
Sodium, Na308 mg
Zinc, Zn1.3 mg
Copper, Cu0.013 mg
Selenium, Se26.3 µg
Vitamin C, total ascorbic acid3.3 mg
Thiamin0.057 mg
Riboflavin0.36 mg
Niacin0.084 mg
Vitamin B-60.074 mg
Folate, total48 µg
Folic acid0 µg
Folate, food48 µg
Folate, DFE48 µg
Choline, total208 mg
Vitamin B-120.79 µg
Vitamin B-12, added0 µg
Vitamin A, RAE185 µg
Retinol166 µg
Carotene, beta214 µg
Carotene, alpha6 µg
Cryptoxanthin, beta11 µg
Lycopene158 µg
Lutein + zeaxanthin779 µg
Vitamin E (alpha-tocopherol)1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)2.3 µg
Vitamin K (phylloquinone)26.3 µg
Fatty acids, total saturated4.3 g
SFA 4:00.068 g
SFA 6:00.053 g
SFA 8:00.034 g
SFA 10:00.08 g
SFA 12:00.093 g
SFA 14:00.33 g
SFA 16:02.6 g
SFA 18:00.94 g
Fatty acids, total monounsaturated3.5 g
MUFA 16:10.24 g
MUFA 18:13.3 g
MUFA 20:10.008 g
MUFA 22:10 g
Fatty acids, total polyunsaturated1.5 g
PUFA 18:21.2 g
PUFA 18:30.03 g
PUFA 18:40 g
PUFA 20:40.004 g
PUFA 20:5 n-3 (EPA)0.001 g
PUFA 22:5 n-3 (DPA)0.002 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol323 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707248, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.