Vegetable Omelet Nutrition Facts

Calories, fat, protein, and carbohydrate values for Vegetable Omelet.


There are 620 calories in Vegetable Omelet.


Nutrition Facts
Vegetable Omelet
Serving Size:


3-egg omelet (445 grams)

Amount Per Serving
Calories from Fat 399
Calories 620

% Daily Value*

Total Fat 44 grams

Saturated Fat 23 grams

Trans Fat 1.1 grams
Polyunsaturated Fat 4.3 grams
Monounsaturated Fat 13 grams

Cholesterol 644 milligrams

Sodium 2199 milligrams

Potassium 619 milligrams

Total Carbohydrates 19 grams

Dietary Fiber 2.5 grams

Sugars 7.7 grams
Protein 37 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Egg-Based Products (Perishable)

How long would it take to burn off 620 KCal?
Walking (3mph) 167 minutes
Running (6mph) 60 minutes
Bicycling (10mph) 86 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Vegetable omelets are a popular and versatile dish that combines the goodness of eggs with a variety of nutritious vegetables. Packed with essential nutrients, a vegetable omelet can be enjoyed as a healthy meal for breakfast, lunch, or dinner. In this expert article, we will explore the features, benefits, and drawbacks of vegetable omelets, highlighting their nutritional value and discussing how they contribute to a balanced diet.

  1. High in protein: Vegetable omelets are an excellent source of high-quality protein. The combination of eggs and vegetables provides a substantial amount of protein, which is essential for building and repairing tissue, supporting muscle growth, and maintaining overall health.
  2. Rich in vitamins and minerals: Incorporating a variety of vegetables into a veggie omelet adds a wide range of vitamins and minerals to the dish. Vegetables such as spinach, mushrooms, onions, tomatoes, and peppers are rich in vitamins A, C, K, and several B vitamins. These vitamins play an important role in supporting immune function, promoting healthy skin, aiding digestion, and maintaining overall well-being.
  3. Fiber: While eggs are naturally low in fiber, adding fiber-rich vegetables to a veggie omelet increases the fiber content. Dietary fiber helps promote healthy digestion, supports satiety, and may help with weight management.


  1. Nutrient Density: Vegetable omelets provide a nutrient-dense meal option. They provide a number of essential nutrients in a single dish, improving the overall nutritional value of your diet. By incorporating veggie omelets into your meal plan, you can ensure that you get a variety of vitamins, minerals, and antioxidants.
  2. Versatility: One of the main benefits of veggie omelets is their versatility. You can customize your omelet by adding your favorite vegetables, herbs, and spices, allowing you to experiment with different flavors and textures. This versatility makes veggie omelets suitable for a variety of dietary preferences and restrictions.
  3. Satisfaction and weight management: The protein in veggie omelets helps promote a feeling of fullness and satiety, which can help with weight management. By including protein-rich foods like vegetable omelets in your meals, you can reduce the temptation to snack on unhealthy options and better control your calorie intake.


  1. High in calories and fat: While veggie omelets offer many health benefits, it’s important to watch portion sizes. Depending on the ingredients used, veggie omelets can be relatively high in calories and fat. It is important to balance the calorie intake from a veggie omelet with the rest of your daily meals to maintain a healthy overall diet.
  2. Sodium content: Some vegetable omelet recipes may contain added salt or high sodium ingredients such as cheese or processed meats. People with special dietary restrictions, such as those with high blood pressure or heart disease, should be careful about their sodium intake and may need to modify the recipe accordingly.

Vegetable omelets are a delicious and nutritious way to add variety to your diet. Packed with protein, vitamins, minerals, and fiber, they offer a number of health benefits. However, it’s important to be mindful of portion sizes and the potential inclusion of high-calorie or high-sodium ingredients. By incorporating veggie omelets into a balanced meal plan, you can enjoy their nutritional benefits while promoting overall health and wellness.

Questions and Answers

1. Are vegetable omelets suitable for a vegetarian or vegan diet?

Answer: Yes, vegetable omelets can be easily adapted to vegetarian and vegan diets. Instead of using eggs, you can substitute plant-based alternatives such as tofu or chickpea flour to create a delicious and nutritious vegetable omelet.

2. Can I make veggie omelets ahead of time for meal prep?

Answer: Yes, vegetable omelets can be made ahead of time for meal prep. You can cook the omelet, let it cool, and store it in an airtight container in the refrigerator for a few days. When ready to eat, simply reheat it in the microwave or on the stove for a quick and convenient meal.

3. Can I freeze veggie omelets?

Answer: While it is possible to freeze vegetable omelets, the texture may change slightly upon thawing and reheating. It is best to eat them fresh or store them for a short time in the refrigerator. If you choose to freeze them, wrap them tightly in plastic wrap or place them in a freezer-safe container to prevent freezer burn.

4. What are some creative toppings or fillings for veggie omelets?

Answer: The options for toppings and fillings are virtually endless when it comes to veggie omelets. Some delicious options include shredded cheese, diced avocado, sliced olives, fresh herbs like basil or cilantro, crumbled feta cheese, or a dollop of Greek yogurt. Feel free to experiment with different combinations to find your favorite flavors!

5. Can I make mini veggie omelet muffins instead of a large omelet?

Answer: Absolutely! Mini Vegetable Omelet Muffins are a great option for meal prep or as portable, individual servings. Simply whisk together the eggs and vegetables, pour into greased muffin tins and bake until set. You can customize each muffin with different vegetables and toppings for added variety.