Kamil Perry
Broccoli and cheese omelets are a tasty and nutritious meal option, perfect for any time of day. This dish combines protein-rich eggs, antioxidant-filled broccoli, and calcium-rich cheese. But how many calories does it contain? The calorie count for a broccoli and cheese omelet can vary depending on the specific ingredients and serving size. Some sources estimate the calorie count to be around 183 calories per serving, while others suggest it could be closer to 194 or even 229 calories.
| Characteristics | Values |
|---|---|
| Calories | 183.2 kcal or 194 kcal or 229 kcal |
| Carbohydrates | 6.4 g or 7.3 g |
| Protein | 20.6 g or 22.9 g |
| Fat | 8.5 g or 8.2 g or 17 g |
| Sodium | 251.2 mg or 775 mg |
| Fiber | 2.6 g |
| Sugar | 1.9 g or 1 g |
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What You'll Learn
Calories in Broccoli and Cheese Omelet: 183.2 kcal
A broccoli and cheese omelet is a delicious and nutritious meal option, and its calorie count can vary depending on the ingredients used and the serving size. One recipe for a broccoli and cheese omelet lists the calorie content as 183.2 kcal per serving. This dish offers a good balance of protein, carbohydrates, and healthy fats, making it a satisfying and energy-fueling option.
When preparing a broccoli and cheese omelet, the calorie content can be influenced by the type and amount of cheese used. For example, a recipe that includes shredded cheddar cheese will contribute about 80 calories per quarter cup to the overall dish. The type of eggs used can also make a difference; for instance, using fresh, whole, raw eggs adds about 72 calories each to the omelet.
The calorie count can further vary depending on the additional ingredients added to the omelet. Some recipes may include egg whites, which contribute about 34 calories each, while others might add onions, with roughly 20 calories per third of a cup. Freshly chopped broccoli has a relatively low-calorie count, with only about 8 calories per third of a cup.
It's important to note that the cooking method and serving size can also impact the calorie content. A larger omelet or one cooked with additional oils or fats will have a higher calorie count. Conversely, a smaller serving size or the use of low-calorie cooking methods can reduce the overall calorie intake.
When considering the calorie content of a broccoli and cheese omelet, it's beneficial to look at the broader nutritional profile. Broccoli is a nutrient-dense food, offering various vitamins, minerals, and antioxidants. Cheese provides calcium and probiotics, while eggs are an excellent source of protein, vitamin D, vitamin B12, and choline, supporting a healthy nervous system.
In summary, a broccoli and cheese omelet with a calorie count of 183.2 kcal can be a nutritious and satisfying meal option. The dish offers a good balance of protein, carbohydrates, and healthy fats, and the specific ingredients used can be tailored to individual preferences and dietary needs. It's a tasty way to incorporate the nutritional benefits of broccoli and cheese into your diet.
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Carbohydrates: 6.4 g
A broccoli and cheese omelet contains 6.4 grams of carbohydrates per serving. This value may vary depending on the specific ingredients and quantities used in the recipe. For example, the type of cheese and the amount of broccoli in the omelet can affect the total carbohydrate content.
Carbohydrates are one of the three main macronutrients, along with proteins and fats. They are an essential source of energy for the body and are typically broken down into glucose, which is used by cells for fuel. The body can also store carbohydrates in the form of glycogen, which can be converted back into glucose when energy levels are low.
Different types of carbohydrates include simple carbohydrates, such as sugar, and complex carbohydrates, such as starch and fiber. Simple carbohydrates are quickly broken down and absorbed by the body, providing a rapid source of energy. Complex carbohydrates, on the other hand, take longer to digest and provide a more sustained release of energy.
The recommended daily intake of carbohydrates varies depending on individual factors such as age, gender, and activity level. On average, carbohydrates should make up about 45% to 65% of total daily calorie intake. For a 2,000-calorie diet, this translates to about 225 to 325 grams of carbohydrates per day.
When considering the carbohydrate content of a broccoli and cheese omelet, it is important to look at the nutritional profile of the dish as a whole. The omelet also contains protein and fat, which contribute to its overall nutritional value. By understanding the carbohydrate and other nutrient content, individuals can make informed decisions about their food choices and ensure they are meeting their nutritional needs.
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Protein: 20.6 g
A broccoli and cheese omelet is a protein-rich dish, providing 20.6 grams of protein per serving. This protein content is largely attributed to the eggs used in the omelet, which are a well-known source of high-quality protein.
The recommended daily protein intake varies depending on factors such as age, sex, and activity level. On average, the recommended protein intake for adults is approximately 0.8 grams of protein per kilogram of body weight. For example, a person weighing 150 pounds (around 68 kilograms) should aim for about 54 grams of protein per day.
By consuming a broccoli and cheese omelet, an individual can obtain a significant portion of their daily protein requirement. Protein is essential for various bodily functions, including muscle growth and repair, hormone production, and immune system support. It also promotes feelings of fullness and helps maintain a healthy weight.
In addition to the protein content, a broccoli and cheese omelet offers other nutritional benefits. Broccoli is a good source of antioxidants, vitamins C, K, and A, and folate. Eggs provide vitamin D, vitamin B12, and choline, which are crucial for a healthy nervous system. Cheese contributes calcium and probiotics, supporting bone health and promoting a healthy gut environment.
The combination of protein, vitamins, minerals, and antioxidants in a broccoli and cheese omelet makes it a nutritious and well-rounded meal option. It can be a tasty and satisfying choice for breakfast, lunch, or dinner, providing energy and essential nutrients to fuel your body throughout the day.
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Fat: 8.2-8.5 g
A broccoli and cheese omelet is a delicious and nutritious option for any meal. When it comes to the fat content in this dish, there are a few factors to consider. The type of cheese used, the amount of cheese, and the addition of other ingredients can all impact the overall fat content of the omelet.
Firstly, let's talk about the cheese. Different types of cheese have varying amounts of fat. For example, a recipe might call for Monterey Jack, Cheddar, or Colby cheese, each of which has its own fat content. The amount of cheese used will also make a difference. A heavier hand with the cheese will naturally increase the fat content of the omelet.
In addition to the cheese, the eggs themselves contribute to the fat content. A large, fresh, whole egg typically contains around 72 calories, and the yolk is a significant source of fat. However, it's important to note that the fat found in eggs is not considered harmful and can even be beneficial due to the presence of vitamins and antioxidants.
Other ingredients in a broccoli and cheese omelet, such as milk, vegetables, and seasonings, will also contribute to the overall fat content, albeit to a lesser extent. For example, milk contains a small amount of fat, and vegetables like broccoli are known for their low-fat content.
According to different sources, the fat content in a broccoli and cheese omelet can vary slightly. One source states that a serving of this omelet contains 8.2g of fat, while another source calculates it to be 8.5g. This slight variation could be due to differences in ingredient proportions or cooking methods.
When considering the fat content of any dish, it's important to remember that fat is a necessary part of a balanced diet. Including healthy fats, such as those found in eggs and certain types of cheese, can provide essential nutrients and support overall health.
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Nutritional Benefits of Ingredients
A broccoli and cheese omelet is a nutritious meal, packed with health benefits from each of its ingredients.
Eggs are often referred to as "nature's multivitamin" due to their rich nutrient content. They contain essential nutrients that can improve health, including antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Studies have shown that consuming eggs can lead to an increased risk of heart disease, but they can also help lower the risk when they contribute to higher levels of HDL cholesterol. Overall, eggs are considered a superfood.
Broccoli is a cruciferous vegetable known for its antioxidant properties and high vitamin content. It is particularly rich in vitamins C and K, providing about 90% of the daily vitamin C needs in just one cup, whether raw or cooked. Broccoli also contains both soluble and insoluble fiber, which aids in digestion and promotes a healthy gut. Additionally, it boosts immunity and reduces inflammation with its phytonutrients content.
Cheese, being a dairy product, is a good source of calcium and protein, contributing to bone and muscle health. It contains whey protein, the type commonly used in muscle-building supplements. Cheese also provides vitamins A, D, K, and zinc, further supporting bone health. The dairy fats in cheese contain conjugated linoleic acid (CLA), which may help reduce inflammation and lower the risk of heart disease and obesity. Additionally, cheese is a source of glutathione, an antioxidant that helps maintain brain health and supports the health of blood vessels.
While the ingredients in a broccoli and cheese omelet offer numerous nutritional benefits, it is important to consider the calorie content and the potential impact of saturated fats and sodium, especially for those with specific dietary restrictions or health conditions. Overall, enjoying this meal in moderation as part of a balanced diet can provide a good blend of nutrients, vitamins, and minerals.
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Frequently asked questions
A broccoli and cheese omelet typically contains between 183.2 and 229 calories per serving.
The calorie count includes contributions from eggs, cheese, and broccoli. For example, one source breaks down the calories for each ingredient as follows: 80 calories from Kraft 2% Shredded Cheddar Cheese, 72 calories from a large, whole, raw egg, 34 calories from an egg white, and 8 calories from fresh broccoli.
Yes, a broccoli and cheese omelet contains several other nutrients, including protein, carbohydrates, fat, sodium, fiber, and sugar. The specific amounts of each nutrient may vary depending on the recipe and the ingredients used.
