Veggie Omelet Nutrition Facts

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


There are 620 calories in Veggie Omelet.


Nutrition Facts
Veggie 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

When it comes to a nutritious and delicious meal, veggie omelets are a versatile and satisfying choice. Packed with a combination of vegetables and eggs, these omelets offer a wide range of nutrients and can be enjoyed for breakfast, lunch, or dinner. In this article, we will explore the features, benefits, and drawbacks of veggie omelets and why they are a great addition to a healthy diet.
Features of Veggie Omelet:

  1. Vegetable variety:
    Veggie omelets are incredibly versatile, allowing you to incorporate a wide variety of vegetables to suit your taste preferences. Popular options include spinach, mushrooms, onions, tomatoes, peppers, pumpkin, green beans, avocado, and more. This variety ensures that you can customize your omelet to suit your personal preferences and dietary needs.
  2. High in protein:
    Eggs, the main ingredient in veggie omelets, are an excellent source of high-quality protein. A three-egg veggie omelet typically contains about 37 grams of protein, making it a satisfying and nutritious meal option. Protein is essential for muscle repair and growth, as well as promoting a feeling of fullness and satiety.
  3. Nutritious:
    Vegetable omelets are a powerhouse of essential vitamins and minerals. Eggs provide important nutrients such as vitamin B-12, which supports brain function and energy production, while vegetables provide vitamins C and K, which are essential for immune function and bone health. In addition, omelets provide minerals such as calcium and iron, which are important for strong bones and healthy blood production.
  4. Low Carb Option:
    For individuals following a low-carbohydrate or ketogenic diet, veggie omelets can be an excellent choice. With only 19 grams of total carbohydrates, veggie omelets provide a satisfying and filling meal option that keeps blood sugar levels stable. The moderate carbohydrate content comes primarily from the vegetables, which also provide fiber for improved digestion.

Benefits of the veggie omelet:

  1. Weight management:
    Veggie omelets may support weight management goals due to their high protein content. Protein-rich meals have been shown to increase satiety and reduce appetite, which can help control calorie intake throughout the day. By incorporating veggie omelets into your diet, you can enjoy a satisfying meal that supports your weight management efforts.
  2. Versatility and customization:
    One of the great things about veggie omelets is their versatility. You can experiment with different combinations of vegetables and seasonings to create a different omelet each time. This versatility ensures that you don’t get bored with your meals and encourages you to consume a wide variety of vegetables, providing a variety of nutrients to support overall health.
  3. Nutritional density:
    Vegetable omelets are a great way to pack a significant amount of nutrients into a single meal. By combining eggs and vegetables, you can enjoy a nutrient-dense meal that provides a wide range of vitamins, minerals, and antioxidants. This nutrient density helps nourish your body and support optimal health and well-being.

Disadvantages of the veggie omelet:

  1. Cholesterol concerns:
    While eggs are a nutritious part of a balanced diet, they do contain cholesterol. Individuals with certain health conditions or dietary restrictions may need to limit their cholesterol intake. It’s important to consider your individual health needs and consult with a healthcare professional if you have concerns about cholesterol intake.
  2. Cooking time and preparation:
    Making a veggie omelet takes some time and effort. Chopping and sautéing the vegetables, whisking the eggs, and cooking the omelet can be time-consuming, especially if you’re in a hurry. However, with practice and meal planning, you can streamline the preparation process and make it more efficient.

The bottom line:
Veggie omelets are a delicious and nutritious meal option that offers a variety of benefits. They are packed with protein, vitamins and minerals from eggs and vegetables, making them a great choice for weight management, overall health and satiety. While cholesterol concerns and cooking time are potential drawbacks, the benefits and versatility of veggie omelets outweigh these considerations. By incorporating veggie omelets into your diet, you can enjoy a flavorful and nutritious meal that supports your well-being.

Questions and Answers

What vegetables can I use in a veggie omelet?

Some popular vegetables for veggie omelets include spinach, mushrooms, onions, tomatoes, peppers, squash, green beans, avocado, artichokes, Brussels sprouts, asparagus, beets, carrots, or broccoli. Feel free to customize your omelet with your favorite vegetables or try new combinations to suit your taste.

Are veggie omelets a healthy meal choice?

Yes, veggie omelets are a healthy meal choice. They combine the nutritional benefits of eggs, which provide high-quality protein and vitamin B-12, with the vitamins and minerals provided by vegetables, such as vitamins C and K. Veggie omelets are a filling and nutritious meal option for breakfast, lunch or dinner.

How do I make the perfect veggie omelet?

Follow these steps to make the perfect veggie omelet:

Heat oil in a nonstick skillet and saute your choice of vegetables, such as bell peppers, onions, and mushrooms, until tender.

In a separate bowl, whisk together egg whites, water, salt and pepper until well blended.

Reheat the skillet and add the egg mixture. Cook over medium heat until omelet is set.

Spoon the cooked vegetable mixture over half of the omelet and top with cheese.

Fold the omelet in half and cook a little longer until the cheese is melted.

Serve and enjoy your perfect veggie omelet!

Can veggie omelets help with weight management?

Yes, vegetarian omelets can support weight management goals. They are high in protein, which promotes satiety and can help control calorie intake throughout the day. In addition, the combination of vegetables and eggs provides essential nutrients while being relatively low in carbohydrates. Incorporating veggie omelets into your diet can contribute to a balanced and satisfying meal plan for weight management.

Can I eat veggie omelets if I am concerned about cholesterol?

While eggs do contain cholesterol, it’s important to note that dietary cholesterol does not have as significant an impact on blood cholesterol levels as was once believed. However, if you have specific health concerns or dietary restrictions related to cholesterol, it’s wise to consult with a healthcare professional for personalized guidance. They can help you determine the appropriate amount of eggs or cholesterol-containing foods that meet your individual needs and overall health goals.