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Nutritional Facts: Easy Omelet for One

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 tablespoons (16g)
flour
1/4 cup (61g)
milk
3 tablespoons (36g)
sour cream
2 (100g)
eggs
1 to taste (0g)
salt & pepper
1 to taste (0g)
salsa
1 to taste (5g)
parmesan cheese
1 to taste (54g)
mushrooms
1 to taste (0g)
cheddar cheese
1 to taste (0g)
mixed peppers
1 to taste (8g)
bacon
1 to taste (0g)
tomatoes
1 to taste (76g)
sausage
1 to taste (6g)
shrimp
1 to taste (45g)
hot pepper
Total 1 serving
Alanine (g) 0.1 0.1 0.0 0.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Arginine (g) 0.1 0.1 0.0 0.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Ash (g) 0.1 0.4 0.3 1.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 2
Aspartic acid (g) 0.1 0.2 0.1 1.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 2
Caffeine (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Calcium (mg) 2.3 72.6 39.6 56.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 171 171
Calories 56.9 39.0 69.5 143.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 308 308
Calories (kj) 238.0 163.5 291.2 599.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1,292 1,292
Carbohydrates (g) 11.9 2.8 1.0 0.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 17 17
Cholesterol (mg) 0.0 8.5 18.7 372.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 399 399
Copper (mg) 0.0 0.0 0.0 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Cystine (g) 0.0 0.0 0.0 0.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Dietary Fiber (g) 0.4 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Folate (mcg) 28.6 3.1 2.5 47.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 81 81
Folate, DFE (mcg) 45.5 3.1 2.5 47.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 98 98
Folate, food (mcg) 4.5 3.1 2.5 47.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 57 57
Folic acid (mcg) 24.1 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 24 24
Fructose n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Galactose n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.0 0.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Glutamic acid (g) 0.5 0.4 0.2 1.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 3
Glycine (g) 0.1 0.0 0.0 0.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Histidine (g) 0.0 0.1 0.0 0.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.7 0.0 0.1 1.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 3 3
Isoleucine (g) 0.1 0.1 0.0 0.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Lactose n/a n/a 1.3 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Leucine (g) 0.1 0.2 0.1 1.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Lysine (g) 0.0 0.2 0.1 0.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Magnesium (mg) 3.4 7.9 3.6 12.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 27 27
Maltose n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.1 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Methionine (g) 0.0 0.1 0.0 0.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Monounsaturated Fat (g) 0.0 0.6 1.8 3.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 6 6
Niacin (mg) 0.9 0.1 0.0 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Pantothenic acid (mg) 0.1 0.2 0.1 1.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 2
Phenylalanine (g) 0.1 0.1 0.0 0.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Phosphorus (mg) 16.9 56.7 41.4 198.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 313 313
Phytosterols n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Polyunsaturated Fat (g) 0.1 0.1 0.3 1.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 2
Potassium (mg) 16.7 92.1 50.8 138.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 298 298
Proline (g) 0.2 0.2 0.1 0.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Protein (g) 1.6 2.0 0.7 12.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 17 17
Retinol (mcg) 0.0 18.9 62.6 160.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 242 242
Riboflavin (mg) 0.1 0.1 0.1 0.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Saturated Fat (g) 0.0 1.4 4.1 3.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 9 9
Selenium (mcg) 5.3 1.2 0.9 30.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 38 38
Serine (g) 0.1 0.1 0.1 1.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Sodium (mg) 0.3 29.9 28.8 142.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 201 201
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sugar (g) 0.0 n/a 1.3 0.4 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 2
Theobromine (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Thiamin (mg) 0.1 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Threonine (g) 0.0 0.1 0.0 0.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Tocopherol, alpha (mg) 0.0 n/a 0.2 1.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 0.1 n/a 0.0 0.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Total Fat (g) 0.2 2.2 7.1 9.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 19 19
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tyrosine (g) 0.0 0.1 0.0 0.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Valine (g) 0.1 0.1 0.1 0.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Vitamin A, IU (IU) 0.0 84.2 224.3 540.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 848 848
Vitamin A, RAE (mcg) 0.0 20.1 63.4 160.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 243 243
Vitamin B-12 (mcg) 0.0 0.2 0.1 0.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Vitamin B-6 (mg) 0.0 0.0 0.0 0.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Vitamin C (mg) 0.0 0.9 0.3 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 1
Vitamin D (IU) 0.0 n/a 5.0 82.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 87 87
Water (g) 1.9 53.5 26.8 76.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 158 158
Zinc (mg) 0.1 0.2 0.1 1.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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