Frederic Melton
A bacon and cheese omelette is a breakfast favourite for many, but how many carbs does it contain? Well, it depends on the size of the omelette and the ingredients used. A small egg omelette with bacon and cheese contains 1.7g of carbs, whereas a 9 ½ oz serving of a bacon and cheese omelette contains 6% carbs, which equates to roughly 31.2g of carbs.
| Characteristics | Values |
|---|---|
| Total Carbohydrates | 6% |
| Fat | 63% |
| Protein | 30% |
| Calories | 520 |
| Net Carbs | 1.7g |
| Total Fat | 10.6g |
| Protein | 9.4g |
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What You'll Learn
A small egg omelette: 1.7g carbs
A small bacon and cheese omelette made with a single egg contains 1.7g of carbohydrates, 1.7g of net carbs, 10.6g of fat, and 9.4g of protein. This dish is a good source of protein, providing 40% of your daily value, as well as contributing to your calcium and iron intake.
When it comes to carbohydrates, this omelette is a low-carb option, with only 1.7 grams of total carbs and net carbs. Net carbs refer to the total carbohydrate content minus fibre, and sometimes sugar alcohols, which are often subtracted because they don't significantly impact blood sugar levels.
The fat content, at 10.6 grams, is higher than the carb content, which is important to consider when evaluating the nutritional value of the meal. While fat is an essential part of a balanced diet, providing energy and aiding the absorption of certain vitamins, it should be consumed in moderation, especially when it comes to saturated fats.
Protein, of which there is 9.4 grams in this omelette, is an essential macronutrient that helps build and repair body tissues, among other vital functions. The omelette provides 40% of your daily value of protein, making it a good source for your body's needs.
It's important to remember that the nutritional values provided are estimates and may vary slightly depending on the specific ingredients used, the sizes of the eggs, and the amount of bacon and cheese included in the omelette.
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Macronutrient breakdown: 6% carbs, 63% fat, 30% protein
A bacon and cheese omelette is a dish that is relatively low in carbohydrates and high in fat and protein. Specifically, a 9 ½ oz. serving of bacon and cheese omelette has a macronutrient breakdown of 6% carbohydrates, 63% fat, and 30% protein. This equates to 520 calories.
To put the numbers into context, a typical daily diet that totals around 2,000 calories might include 225 to 325 grams of carbohydrates, or 44 to 65% of total calories. So, in comparison, a bacon and cheese omelette is quite low in carbs.
Most of the fat content in a bacon and cheese omelet comes from the bacon and cheese, both of which are high in saturated fat. While fat has long been vilified in the nutrition world, it is important to remember that not all fats are equal, and the type of fat consumed is more important than the amount. Saturated fats, for example, have been linked to an increased risk of heart disease, while unsaturated fats, found in foods like avocado and olive oil, can improve heart health.
Protein, the third macronutrient, is abundant in this dish. Protein is essential for muscle growth and repair and is found in high amounts in animal products like meat and eggs. A bacon and cheese omelette also provides a good amount of calcium and iron, with 40% and 45% of the Daily Value, respectively.
In summary, a bacon and cheese omelette offers a filling and nutritious option with a good balance of macronutrients, providing a substantial amount of protein and healthy fats.
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Daily Value of protein: 71%
A 9 ½ oz bacon and cheese omelette contains 6% carbs, which is 520 calories. However, it is an excellent source of protein, providing up to 71% of your daily protein value. This means that if you are on a 2000-calorie diet, you should aim to get your protein from a single food item.
Protein is an essential macronutrient that plays a crucial role in our bodies. It is made up of amino acids, which are often referred to as the "building blocks" of our bodies. These amino acids are essential for building and repairing body tissues, producing hormones and enzymes, and boosting metabolic rates.
The recommended daily intake of protein is 0.8 grams per kilogram of body weight. This means that if you weigh 150 pounds (around 68 kilograms), you should aim for about 54 grams of protein per day. However, this number can vary depending on various factors, including age, sex, and activity level. For example, pregnant or breastfeeding women may require additional protein to support their growing baby's needs.
Bacon and cheese omelettes provide a substantial amount of protein. Still, it is important to remember that they also contain high levels of fat and calories. Therefore, while it may be a good option for meeting your daily protein requirements, it should be consumed in moderation as part of a balanced diet that includes other nutrient-rich foods.
To ensure you're getting enough protein while maintaining a healthy diet, it's recommended to vary your protein sources. Include a mix of animal-based and plant-based sources such as lean meats, poultry, fish, eggs, dairy products, beans, lentils, nuts, and seeds. This will help you meet your protein needs while also benefiting from the other nutrients these foods provide.
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Daily Value of calcium: 40%
A 9 ½ oz portion of a bacon and cheese omelette provides 40% of the Daily Value (DV) of calcium. The DVs are standards developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient content of foods and supplements within their total diet. The DV for calcium is 1,300 mg for adults and children aged 4 and older. This standard is higher than the recommendations made by other organisations. For example, the World Health Organization recommends a minimum of 500 mg of calcium per day, while the United Kingdom sets the goal at 700 mg.
In the context of bone health, calcium is a critical nutrient. Adequate calcium intake is necessary to maintain proper organ and skeletal muscle function. Studies have shown that consuming 1,200 mg of calcium daily can help preserve bone density and calcium balance in postmenopausal women. However, the link between calcium intake and fracture prevention is not well established. Outside of the U.S., recommendations for calcium intake tend to be lower. For instance, the minimum daily calcium requirement for women in the U.S. is 1,000 mg for those aged 50 and younger and 1,200 mg for those over 50.
While calcium is essential, it's important to note that excessive calcium supplementation may be linked to an increased risk of heart attack. Vitamin D also plays a crucial role in bone health, and it can be challenging to obtain sufficient amounts from sunlight and dietary sources alone. Doctors often recommend vitamin D supplements to ensure adequate intake, as vitamin D aids in the absorption and utilisation of calcium in the body.
To summarise, a bacon and cheese omelette can contribute significantly to your daily calcium requirements, providing 40% of the DV for this nutrient. However, individual calcium needs may vary, and it's important to consider other sources of calcium and vitamin D in your diet or consult a healthcare professional for personalised advice.
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Daily Value of iron: 45%
A 9 ½ oz serving of bacon and cheese omelette provides 45% of the Daily Value (DV) of iron. The established DV for iron is 18 mg, independent of sex or age. However, individual needs vary based on several factors, including biological sex, age, dietary restrictions, health status, and medication use. For instance, women's iron requirements fluctuate with pregnancy and nursing, and certain health conditions can impact absorption.
Iron is an essential mineral that plays a crucial role in transporting oxygen throughout the body. It is a component of haemoglobin, a protein in red blood cells responsible for carrying oxygen from the lungs to the body's tissues. Iron also contributes to energy production, cognitive function, and immune system health.
The recommended Tolerable Upper Intake Level (UL) of iron is 40–45 mg per day for adults, depending on individual factors. Exceeding this amount may lead to intestinal distress and constipation. Iron overload is typically not a concern when iron intake comes solely from dietary sources. However, specific health conditions, such as haemochromatosis, can increase the risk of excessive iron absorption.
To enhance iron absorption, it is beneficial to pair iron-rich foods with vitamin C-rich options. Vitamin C improves the body's ability to absorb iron. For example, drinking orange juice with a meal containing iron can increase absorption. On the other hand, calcium-rich foods like milk can inhibit iron absorption, so it is advisable to consume them separately.
Maintaining adequate iron levels is crucial for overall health and well-being. While a bacon and cheese omelette contributes a good portion of the daily iron requirement, a balanced diet that includes a variety of iron-rich foods is essential to meet individual needs and ensure optimal health.
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Frequently asked questions
It contains 1.7g of carbs.
For a 9 1/2 oz omelette, the macros are 6% carbs, 63% fat, and 30% protein.
It is a good source of protein, calcium, and iron.
A 9 1/2 oz omelette contains 520 calories.
The carb content is relatively low compared to the fat and protein content.
