Structured Nutritional Data & Citations
Omelette: Nutritional & Physical Profile
Nutritional Breakdown
Per 100g (Plain Omelette, Cooked)
| Nutrient Category | Value | Unit | Source |
|---|---|---|---|
| Calories | 178 | kcal | USDA FDC (Modified)¹ |
| Macronutrients | |||
| Protein | 11.5 | g | USDA FDC (Modified)¹ |
| Carbohydrates | 1.1 | g | USDA FDC (Modified)¹ |
| Fat | 14.5 | g | USDA FDC (Modified)¹ |
| - Saturated Fat | 4.0 | g | USDA FDC (Modified)¹ |
| - Monounsaturated Fat | 5.5 | g | USDA FDC (Modified)¹ |
| - Polyunsaturated Fat | 2.0 | g | USDA FDC (Modified)¹ |
Per Standard Serving (2 Large Egg Omelette, approx. 105g cooked weight)²
| Nutrient Category | Value | Unit | Source |
|---|---|---|---|
| Calories | 187 | kcal | USDA FDC (Modified)¹ |
| Macronutrients | |||
| Protein | 12.1 | g | USDA FDC (Modified)¹ |
| Carbohydrates | 1.2 | g | USDA FDC (Modified)¹ |
| Fat | 15.2 | g | USDA FDC (Modified)¹ |
| - Saturated Fat | 4.2 | g | USDA FDC (Modified)¹ |
| - Monounsaturated Fat | 5.8 | g | USDA FDC (Modified)¹ |
| - Polyunsaturated Fat | 2.1 | g | USDA FDC (Modified)¹ |
Key Micronutrients
Vitamins (per 100g cooked)
- Vitamin A: 150 µg RAE (17% DV) - Essential for vision and immune function.
- Vitamin D: 1.5 µg (8% DV) - Crucial for bone health and immunity.
- Vitamin E: 0.8 mg (5% DV) - Antioxidant, supports skin health.
- Vitamin B2 (Riboflavin): 0.3 mg (23% DV) - Energy metabolism.
- Vitamin B5 (Pantothenic Acid): 1.4 mg (28% DV) - Coenzyme A synthesis.
- Vitamin B12 (Cobalamin): 0.8 µg (33% DV) - Nerve function, red blood cell formation.
- Choline: 250 mg (45% DV) - Neurotransmitter synthesis, liver function.
Minerals (per 100g cooked)
- Selenium: 20 µg (36% DV) - Antioxidant, thyroid health.
- Phosphorus: 190 mg (27% DV) - Bone health, energy storage.
- Iron: 1.2 mg (7% DV) - Oxygen transport.
- Zinc: 1.1 mg (10% DV) - Immune function, cell growth.
Antioxidants & Bioactive Compounds
- Lutein & Zeaxanthin: ~200 µg - Carotenoids concentrated in the yolk, vital for eye health (macular degeneration prevention).
- Tocopherols: Forms of Vitamin E, lipid-soluble antioxidants.
Functional Impact
- Glycemic Index (GI): Very Low (~15-20) - Primarily protein and fat, minimal carbohydrate content.
- Glycemic Load (GL): Very Low (<1) - Negligible impact on blood glucose levels.
- Satiety Score (SS): High (Relative satiety index ~150-180% compared to white bread)³ - High protein and fat content promote sustained fullness.
Physical Properties
- Density (Cooked, Fluffy Omelette): 0.85 - 0.95 g/cm³⁴ - Varies significantly with air incorporation and filling.
- Volumetric Contraction (from raw whisked egg to cooked omelette): 10-15%⁵ - Primarily due to water loss during cooking and protein denaturation, offset slightly by air trapping.
Citations & References
¹ USDA FoodData Central. (2023). Food Search: "Egg, whole, cooked, omelet". FDC ID: 747714. Data modified to represent a plain omelette prepared with minimal added fat (e.g., 5g butter/oil per 2 large eggs) and excluding common high-calorie fillings. ² Standard serving size defined as two large eggs (approx. 100g raw) cooked with 5g fat. ³ Holt, S. H., et al. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675-690. (General egg data extrapolation). ⁴ Experimental data based on common kitchen preparations; specific density varies with cooking technique, pan size, and ingredient incorporation. ⁵ Vance, A. (2023). Thermo-mechanical Properties of Egg Proteins During Culinary Transformation. NutriSnap Internal Research Archives.
Field Notes: Dr. Aria Vance
Subject: Omelette
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
The Omelette: A Nutritional Enigma for Manual Tracking
My latest deep dive. The humble omelette. It's deceptively simple, isn't it? Crack a few eggs. Whisk them. Pour. Cook. Serve. But for a nutrition data scientist like myself, Dr. Aria Vance, staring at a plate, trying to log this, it's a cosmic dance of variables that makes me want to scream. Manual tracking? Don't even start.
Think about it. The omelette, in its purest form, has existed for millennia. Flat, pan-fried egg dishes pop up from ancient Persia (the kuku) to Japan's delicate tamagoyaki. Every culture adapted it, made it their own. A canvas. An endlessly adaptable, glorious canvas. That's the problem.
How many eggs? Two? Three? What size? Large? Extra large? Tiny quail eggs? And the fat! A slick of olive oil? A generous pat of butter, browning delightfully? Or perhaps, heaven forbid, a low-cal spray that barely coats the pan. Each choice swings the caloric needle. Wildly. And the fillings! A sprinkle of cheese? A handful of spinach? A quarter cup of sautéed mushrooms? Half a diced ham steak? Do you have any idea how much those additions warp the macro profile? It's like trying to navigate a dense fog with a broken compass. It's a nightmare.
People, bless their optimistic hearts, try to "eyeball" it. "Oh, that looks like a 2-egg omelette." But was it cooked in a 6-inch pan, making it thick and fluffy, incorporating more air, or an 8-inch pan, thin and wide? Did it absorb more fat from the surface area? Was it cooked through, losing more moisture, or left soft and custardy? These aren't trivial differences. They impact density, volume, and crucially, the actual nutrient content on the plate. Scales are cumbersome. Who weighs the cooked egg and then mentally subtracts the pan residue? Nobody. Not in real life. Not at 7 AM. This manual, self-reported data is, frankly, garbage. A glorious, well-intentioned, entirely useless mess.
We need precision. We demand accuracy. My colleagues and I, we’ve been grappling with this fundamental flaw in dietary tracking for years. The sheer variability of common, everyday foods. The omelette is a perfect, maddening microcosm. That's why NutriSnap changed everything. Seeing that AI identify not just the presence of egg, but estimate egg count, perceived fat sheen, the volume of cheese, the type of vegetable fillings, all through forensic visual analysis. It's not just tracking. It's solving a profound, systemic problem in nutritional science. Finally. We're cutting through the culinary chaos.
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