How to Make an Omelette

Ingredient description Matched product Energy (calories)
3 eggs Egg · whole · raw · fresh - 3 medium 189 kcal
1 stalk of celery Celery · raw - 1 stalk, small (5" long) 3 kcal
15g cheese Cheese spread · pasteurized process · American - 15 g 44 kcal
1 lemon Lemon juice · raw - 1 lemon yields 11 kcal
1 bunch of cilantro Coriander (cilantro) leaves · raw - 1 g 0 kcal
5g leafy greens Cowpeas · leafy tips · raw - 5 g 1 kcal
5g yogurt Yogurt · Greek · plain · nonfat - 5 g 3 kcal
1 green onion Onions · young green · tops only - 1 g 0 kcal
8
Main Ingredients
1
Servings per recipe
224 g
Servings size
Amount per 300 g= 1 serving(s)
  • Energy (calories)：450kcal
    11%
  • Protein：30.36g
    37%
  • Fat：32.28g Why gray?
    33%
  • Carbohydrates：8.59g
    3%
Calorie breakdown
  • Protein: 29%
    131kcal
  • Fat: 64%
    290kcal
  • Carbohydrates: 6%
    29kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
15:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    11%
    250 kcal
  • Water
    7%
    178.79 g

Carbohydrates

  • Carbohydrate
    3%
    6.59 g
  • Fiber
    2%
    0.5 g
  • Sugars, total
    3.23 g
  • Starch
    0 g

Lipids

  • Total lipid (fat)
    33%
    15.92 g
  • Total polyunsaturated
    2.647 g
  • Omega 3 (n-3)
    0.139 g
  • Omega 6 (n-6)
    2.103 g
  • Total monounsaturated
    5.776 g
  • Total saturated
    as low as possible
    6.162 g
  • Total trans
    as low as possible
    0.05 g
  • Cholesterol
    as low as possible
    500 mg

Protein + aminoacids

  • Protein
    37%
    20.07 g
  • Tryptophan
    81%
    0.258 g
  • Threonine
    65%
    0.832 g
  • Isoleucine
    83%
    1.014 g
  • Leucine
    63%
    1.706 g
  • Lysine
    59%
    1.434 g
  • Methionine + Cystine
    79%
    0.959 g
  • Methionine
    0.583 g
  • Cystine
    0.375 g
  • Phenylalanine + Tyrosine
    87%
    1.834 g
  • Phenylalanine
    1.041 g
  • Tyrosine
    0.794 g
  • Valine
    87%
    1.342 g

Vitamins

  • Vitamin C
    28%
    21.3 mg
  • Folate, total
    85 µg
  • Folate, DFE
    85 µg DFE
  • Vitamin B-1 (Thiamin)
    9%
    0.095 mg
  • Vitamin B-2 (Riboflavin)
    64%
    0.709 mg
  • Vitamin B-3 (Niacin)
    2%
    0.298 mg
  • Vitamin B-5 (Pantothenic acid)
    45%
    2.258 mg
  • Vitamin B-6
    22%
    0.291 mg
  • Vitamin B-12 (Cobalamin)
    53%
    1.27 µg
  • Vitamin A
    44%
    1033 IU
  • Vitamin E
    10%
    1.56 mg
  • Vitamin D
    19%
    111 IU
  • Vitamin K
    11%
    10.3 µg
  • Isoflavones, total
    0.07 mg

Minerals

  • Calcium, Ca
    18%
    178 mg
  • Magnesium, Mg
    9%
    28 mg
  • Phosphorus, P
    58%
    408 mg
  • Iron, Fe
    14%
    2.55 mg
  • Potassium, K
    7%
    349 mg
  • Sodium, Na
    30%
    448 mg
  • Zinc, Zn
    27%
    2.18 mg
  • Copper, Cu
    14%
    0.127 mg
  • Selenium, Se
    78%
    42.9 µg
  • Manganese, Mn
    5%
    0.095 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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