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Nutritional Facts: Southwestern Omelet

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 (2g)
fresh cilantro
1/4 teaspoon (2g)
salt
4 large (132g)
egg whites
1 large (50g)
eggs
1/2 cup (120g)
canned black beans
1/4 cup (25g)
green onions
1/4 cup (28g)
shredded cheddar cheese
1/4 cup (65g)
salsa
1 to taste (0g)
cooking spray
Total 1 serving
Alanine n/a 0.0 0.9 0.4 0.3 0.0 0.2 n/a n/a 2 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine n/a 0.0 0.9 0.4 0.4 0.0 0.3 n/a n/a 2 1
Ash (g) 0.0 1.5 0.8 0.5 1.8 0.2 1.1 1.4 n/a 7 4
Aspartic acid n/a 0.0 1.6 0.7 0.9 0.0 0.5 n/a n/a 4 2
Beta-sitosterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 1.3 0.4 9.2 28.0 42.0 18.0 203.7 17.5 n/a 320 160
Calories 0.5 0.0 68.6 71.5 109.2 8.0 113.8 17.5 n/a 389 195
Calories (kj) 1.9 0.0 285.1 299.5 457.2 33.8 475.7 74.5 n/a 1,628 814
Campesterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 0.1 0.0 1.0 0.4 19.9 1.8 0.4 4.1 n/a 28 14
Cholesterol (mg) 0.0 0.0 0.0 186.0 0.0 0.0 29.7 0.0 n/a 216 108
Copper (mg) 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.1 n/a 0 0
Cystine n/a 0.0 0.4 0.1 0.1 n/a 0.0 n/a n/a 1 0
Dietary Fiber (g) 0.1 0.0 0.0 0.0 8.3 0.7 0.0 1.0 n/a 10 5
Folate (mcg) 1.2 0.0 5.3 23.5 73.2 16.0 5.1 2.6 n/a 127 63
Folate, DFE (mcg) 1.2 0.0 5.3 23.5 73.2 16.0 5.1 2.6 n/a 127 63
Folate, food (mcg) 1.2 0.0 5.3 23.5 73.2 16.0 5.1 2.6 n/a 127 63
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a 0.1 0.0 n/a n/a n/a n/a n/a 0 0
Galactose n/a n/a 0.1 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.4 0.2 n/a n/a n/a n/a n/a 1 0
Glutamic acid n/a 0.0 2.0 0.8 1.1 0.1 1.7 n/a n/a 6 3
Glycine n/a 0.0 0.5 0.2 0.3 0.0 0.1 n/a n/a 1 1
Histidine n/a 0.0 0.4 0.2 0.2 0.0 0.2 n/a n/a 1 0
Iron (mg) 0.0 0.0 0.1 0.9 2.3 0.4 0.2 0.3 n/a 4 2
Isoleucine n/a 0.0 0.9 0.3 0.3 0.0 0.4 n/a n/a 2 1
Lactose n/a n/a 0.1 0.0 n/a n/a 0.1 n/a n/a 0 0
Leucine n/a 0.0 1.3 0.5 0.6 0.0 0.7 n/a n/a 3 2
Lysine n/a 0.0 1.1 0.5 0.5 0.0 0.6 n/a n/a 3 1
Magnesium (mg) 0.5 0.0 14.5 6.0 42.0 5.0 7.9 9.7 n/a 86 43
Maltose n/a n/a 0.1 0.0 n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.1 n/a 0 0
Methionine n/a 0.0 0.5 0.2 0.1 0.0 0.2 n/a n/a 1 1
Monounsaturated Fat (g) 0.0 0.0 0.0 1.8 0.0 0.0 2.7 0.0 n/a 5 2
Niacin (mg) 0.0 0.0 0.1 0.0 0.7 0.1 0.0 0.0 n/a 1 1
Pantothenic acid (mg) 0.0 0.0 0.3 0.8 0.2 0.0 0.1 0.0 n/a 1 1
Phenylalanine n/a 0.0 0.9 0.3 0.4 0.0 0.4 n/a n/a 2 1
Phosphorus (mg) 1.0 0.0 19.8 99.0 129.6 9.3 144.6 20.1 n/a 423 212
Phytosterols (mg) 0.1 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Polyunsaturated Fat (g) 0.0 0.0 0.0 1.0 0.2 0.0 0.3 0.1 n/a 1 1
Potassium (mg) 10.4 0.1 215.2 69.0 369.6 69.0 27.7 192.3 n/a 953 477
Proline n/a 0.0 0.6 0.3 0.3 0.0 0.8 n/a n/a 2 1
Protein (g) 0.0 0.0 14.4 6.3 7.2 0.5 7.0 1.0 n/a 36 18
Retinol (mcg) 0.0 0.0 0.0 80.0 0.0 0.0 72.9 0.0 n/a 153 76
Riboflavin (mg) 0.0 0.0 0.6 0.2 0.1 0.0 0.1 0.0 n/a 1 1
Saturated Fat (g) 0.0 0.0 0.0 1.6 0.1 0.0 6.0 0.0 n/a 8 4
Selenium (mcg) 0.0 0.0 26.4 15.4 1.6 0.2 3.9 0.6 n/a 48 24
Serine n/a 0.0 1.1 0.5 0.4 0.0 0.4 n/a n/a 2 1
Sodium (mg) 0.9 581.4 219.1 71.0 460.8 4.0 175.4 388.5 n/a 1,901 951
Starch n/a n/a n/a n/a n/a n/a n/a 1.0 n/a 1 1
Stigmasterol (mg) 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 0.1 0.0 n/a n/a 0.1 n/a n/a 0 0
Sugar (g) 0.0 0.0 0.9 0.2 n/a 0.6 0.1 2.0 n/a 4 2
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0 0
Threonine n/a 0.0 0.6 0.3 0.3 0.0 0.3 n/a n/a 1 1
Tocopherol, alpha (mg) 0.1 0.0 0.0 0.5 n/a 0.1 0.1 0.8 n/a 2 1
Tocopherol, beta n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.3 n/a n/a 0.0 n/a n/a 0 0
Total Fat (g) 0.0 0.0 0.2 4.8 0.3 0.0 9.4 0.1 n/a 15 7
Trans-monoenoic Fat n/a n/a n/a 0.0 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 0 0
Tryptophan n/a 0.0 0.2 0.1 0.1 0.0 0.1 n/a n/a 0 0
Tyrosine n/a 0.0 0.6 0.2 0.2 0.0 0.3 n/a n/a 1 1
Valine n/a 0.0 1.1 0.4 0.4 0.0 0.5 n/a n/a 2 1
Vitamin A, IU (IU) 135.0 0.0 0.0 270.0 4.8 249.3 283.1 189.1 n/a 1,131 566
Vitamin A, RAE (mcg) 6.7 0.0 0.0 80.0 0.0 12.5 74.9 9.7 n/a 184 92
Vitamin B-12 (mcg) 0.0 0.0 0.1 0.4 0.0 0.0 0.2 0.0 n/a 1 0
Vitamin B-6 (mg) 0.0 0.0 0.0 0.1 0.1 0.0 0.0 0.1 n/a 0 0
Vitamin C (mg) 0.5 0.0 0.0 0.0 3.2 4.7 0.0 1.2 n/a 10 5
Vitamin D (IU) 0.0 0.0 0.0 41.0 0.0 0.0 6.8 0.0 n/a 48 24
Water (g) 1.8 0.0 115.6 38.1 90.8 22.5 10.4 58.2 n/a 337 169
Zinc (mg) 0.0 0.0 0.0 0.6 0.6 0.1 0.9 0.2 n/a 3 1

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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