Egg, omelet
Category: Dairy & Egg Products Characteristics: Whole Method: Cooked
Nutrition Highlights
Serving Size
Calories
23
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 16 (68.5%) |
| Protein | 6.4 (27.6%) |
| Carbohydrate | 0.4 (1.7%) |
| Total | 23 (100%) |
Serving: 1 tbsp [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 11 (76.1%) |
| Fat | 1.8 (11.7%) |
| Protein | 1.6 (10.6%) |
| Ash | 0.2 (1.0%) |
| Carbohydrate | 0.1 (0.6%) |
| Total | 15 (100%) |
Serving: 1 tbsp [15g]
Benefits
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Eggs are a good source of high-quality protein. The proteins in eggs are complete, containing all essential amino acids
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Eggs are a good source of choline, a B vitamin that supports brain and memory health
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Eggs contain lutein and zeaxanthin, antioxidants that are good for eye health
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Eggs contain vitamins and minerals like selenium, vitamin D, riboflavin, vitamin B12 and phosphorus
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Eggs can help you feel full and satisfied, which may aid weight management
Risks
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High in cholesterol. One large egg contains about 186 mg of cholesterol, which is over 60% of the recommended daily intake of 300 mg per day
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May contain harmful bacteria. Eggs can sometimes be contaminated with Salmonella bacteria which causes food poisoning. Proper cooking kills the bacteria
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Contains saturated fat. Eggs contain about 1.6 g of saturated fat per egg which is high for a single food item
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May trigger allergic reactions. Some people are allergic to eggs and consuming them can cause symptoms like hives, digestive issues, swelling of the face or throat
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High in calories. With about 78 calories per egg, consuming too many eggs can contribute to weight gain if not accounted for in the daily calorie intake
Additional Information
Egg, whole, cooked, omelet is a versatile and popular breakfast option that offers several nutritional benefits. Eggs are a rich source of high-quality protein, essential vitamins, minerals, and healthy fats. However, it is important to consider the cooking method and ingredients used in the omelet, as they can impact the overall nutritional profile.
Starting with the primary attribute, eggs are an excellent source of protein. One large egg provides approximately 6 grams of protein, making it an ideal choice for individuals looking to increase their protein intake. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
Eggs also contain various vitamins and minerals. They are particularly rich in vitamin B12, which is crucial for the formation of red blood cells and proper nerve function. Eggs also provide vitamin A, which is essential for eye health, as well as vitamins D, E, and K. Additionally, eggs contain minerals such as iron, zinc, and selenium, which play vital roles in various bodily functions.
Moreover, eggs are a source of healthy fats. While eggs do contain cholesterol, research suggests that the cholesterol in eggs has minimal impact on blood cholesterol levels for most people. The yolk of the egg is where the majority of the healthy fats are found, including omega-3 fatty acids. Omega-3s are known for their anti-inflammatory properties and are beneficial for heart health.
However, the nutritional benefits of an omelet can be influenced by the cooking method and additional ingredients. When preparing an omelet, it is important to consider the type and amount of fat used for cooking. Opting for healthier cooking oils such as olive oil or coconut oil can enhance the nutritional value of the omelet.
Furthermore, the choice of fillings and toppings can impact the overall nutritional profile. Adding vegetables like spinach, mushrooms, bell peppers, or onions can increase the fiber, vitamin, and mineral content of the omelet. However, using excessive amounts of cheese, processed meats, or high-sodium condiments can add unnecessary calories, unhealthy fats, and sodium to the dish, potentially increasing the risk of certain health issues.
It is also worth noting that some individuals may have allergies or sensitivities to eggs, which can lead to adverse reactions. If you have any concerns or medical conditions, it is advisable to consult with a healthcare professional or registered dietitian before making eggs a regular part of your diet.
In conclusion, eggs, whole, cooked, omelet can be a nutritious and delicious option, providing high-quality protein, essential vitamins, minerals, and healthy fats. By choosing healthier cooking methods and incorporating nutrient-dense fillings, an omelet can be a well-rounded meal. However, it is important to be mindful of additional ingredients that can potentially increase calorie, fat, and sodium content. As with any food, moderation and individual dietary considerations are key to enjoying the nutritional benefits of eggs.