Onion and Tomato Omelet

Onion and Tomato Omelet
Fat 74% Protein 20%
Percent Calories

1 omelet of onion and tomato omelet contains 300 Calories. The macronutrient breakdown is 6% carbs, 74% fat, and 20% protein. This is a good source of protein (26% of your Daily Value), vitamin a (22% of your Daily Value), and vitamin b12 (41% of your Daily Value).

Makes
1 omelet
Prep Time
5 minutes
Cook Time
5 minutes

Ingredients

  • Egg

    Whole, fresh eggs

    2 extra large or 112g

  • Onions

    Raw

    2 tbsp chopped or 20g

  • Salt

    Table

    1 dash or 0.4g

  • Tomatoes

    Red, ripe, raw, year round average

    ¼ cup, chopped or sliced or 45g

  • Vegetable oil

    Natreon canola, high stability, non trans, high oleic (70%)

    1 tbsp or 14g

Directions

  1. Scramble eggs in a bowl. Set aside.
  2. Heat oil in skillet, add tomatoes and onions. Cook until soft.
  3. Add eggs to skillet and begin to swirl until eggs are set. Season with salt.
  4. Fold one side of omelette over and remove from pan.

Nutrition Facts

For 1 omelet of onion and tomato omelet (191g)

Nutrient Value %DV
Calories 300
Fats 25g 32%
Saturated fats 4g 22%
Trans fats 0.2g
Cholesterol 417mg 139%
Sodium 317mg 14%
Carbs 4g 2%
Net carbs 4g
Fiber 1g 3%
Sugar 2g
Protein 15g
Calcium 72mg 7%
Iron 2mg 26%
Potassium 290mg 6%
Vitamin D 2μg 15%
Vitamins and Minerals
Alpha carotene 45μg
Beta carotene 202μg
Caffeine 0mg
Choline 333mg 61%
Copper 0.1mg 11%
Fluoride 2μg
Folate (B9) 63μg 16%
Lycopene 1158μg
Magnesium 20mg 5%
Manganese 0.1mg 5%
Niacin 0.4mg 2%
Pantothenic acid 2mg 36%
Phosphorus 238mg 34%
Retinol 179μg
Riboflavin (B2) 1mg 40%
Selenium 34μg 63%
Theobromine 0mg
Thiamine 0.1mg 5%
Vitamin A IU 980IU
Vitamin A 198μg 22%
Vitamin B12 1μg 41%
Vitamin B6 0.2mg 19%
Vitamin C 8mg 8%
Vitamin D IU 92IU
Vitamin D2 0μg
Vitamin D3 2μg
Vitamin E 4mg 30%
Vitamin K 4μg 3%
Zinc 2mg 14%
Sugars
Sugar 2g
Sucrose 0.2g
Glucose 1g
Fructose 1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 4g 22%
Monounsaturated fats 14g
Polyunsaturated fats 5g
Trans fats 0.2g
Fatty Acids
Total omega 3 0.4g
Total omega 6 4g
Alpha Linolenic Acid (ALA) 0.3g
Docosahexaenoic Acid (DHA) 0.1g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.3g
Glutamic acid 2g
Glycine 0.5g
Histidine 0.3g
Hydroxyproline 0g
Isoleucine 1g
Leucine 1g
Lysine 1g
Methionine 0.4g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g

Similar Foods