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Nutritional Info: Egg, whole, cooked, omelet

The USDA reference number for this food is: 01130
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Egg, whole, cooked, omelet

Nutrition Facts

Serving Size: 1 tbsp (15g or 0.5 oz)
 

Amount Per Serving

 

Calories

23
Calories from Fat 16
 

% Daily Value*

 

Total Fat

2g
3%
 
Saturated Fat 0g2%
 
Trans Fat 0g
 

Cholesterol

47mg
16%
 

Sodium

23mg
1%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

2g
 
Vitamin A2% · Vitamin C0%
 
Calcium1% · Iron1%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Tasty Egg Omelet
Tasty Egg Omelet

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 tbsp (15g or 0.5 oz)
kcal*kjoules*RDI%
 
Total Calories23 kcal97 kJ1%
 
from Carbs0.4 kcal1.48 kJ
 
from Fat15.8 kcal66.01 kJ
 
from Protein6.9 kcal28.92 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 15 grams of Egg, whole, cooked, omelet


Vitamin Content

Vitamin Content

Serving Size: 1 tbsp (15g or 0.5 oz)
AmountRDI%
 
Vitamin A 92.55 IU 2%
 
Vitamin B6 0.02145 mg 1%
 
Vitamin B12 0.114 mcg 2%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 10.35 IU 3%
 
Vitamin D2 ~
 
Vitamin D3 0.255 mcg ~
 
Vitamin D (D2 + D3) 0.255 mcg 3%
 
Vitamin E (Alpha-tocopherol) 0.1935 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.675 mcg 1%
 
Thiamin 0.0051 mg 0%
 
Riboflavin 0.0579 mg 3%
 
Niacin 0.0096 mg 0%
 
Pantothenic Acid 0.19335 mg 2%
 
Folate 5.85 mcg 1%
 
Folate, Food 5.85 mcg 1%
 
Folate, DFE 5.85 mcg DFE 1%
 
Choline 31.755 mg ~
 
Betaine 0.075 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 15g (0.53 oz) of Egg, whole, cooked, omelet contains. Vitamin RDI for 15 grams of Egg, whole, cooked, omelet


Mineral Content

Mineral Content

Serving Size: 1 tbsp (15g or 0.5 oz)
AmountRDI%
 
Calcium 7.2 mg 1%
 
Iron 0.222 mg 1%
 
Magnesium 1.65 mg 0%
 
Phosphorus 25.05 mg 3%
 
Potassium 17.55 mg 0%
 
Sodium 23.25 mg 1%
 
Zinc 0.1635 mg 1%
 
Copper 0.00945 mg 0%
 
Manganese 0.0036 mg 0%
 
Selenium 3.87 mcg 6%
 
Fluoride 3.18 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 15g (0.53 oz) of Egg, whole, cooked, omelet contains. Mineral RDI for 15 grams of Egg, whole, cooked, omelet


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 tbsp (15g or 0.5 oz)
AmountRDI%*
 
Protein1.5855g3%
 

Essential Aminos

 
Histidine0.039 g6%
 
Isoleucine0.08475 g6%
 
Leucine0.13695 g5%
 
Lysine0.11505 g5%
 
Methionine0.04785 g
 
Phenylalanine0.0858 g
 
Threonine0.07005 g7%
 
Tryptophan0.021 g8%
 
Valine0.1083 g6%
 

Non-essential Aminos

 
Arginine0.1035 g
 
Alanine0.0927 g
 
Aspartate0.16755 g
 
Cystine0.03435 g
 
Glutamate0.21105 g
 
Glycine0.05445 g
 
Hydroxyproline
 
Proline0.06465 g
 
Serine0.12255 g
 
Tyrosine0.063 g
 
Methionine + Cystine† 0.0822 g 8
 
Phenylalanine + Tyrosine† 0.1488 g 14
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Egg, whole, cooked, omelet is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 15g (0.53 oz) of Egg, whole, cooked, omelet. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 15g (0.53 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 15 grams of Egg, whole, cooked, omelet


Carbohydrate Content

Carbohydrates

Serving Size: 1 tbsp (15g or 0.5 oz)
AmountRDI%
 
Total Carbohydrates0.096g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0.0465g
 
Sucrose0g
 
Glucose0.0465g
 
Fructose0g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
15g (0.53 oz) grams of Egg, whole, cooked, omelet contains 0.096 grams of carbohydrates which is 0% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 15 grams of Egg, whole, cooked, omelet contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 tbsp (15g or 0.5 oz)
AmountRDI%
 
Total Fat1.749g3%
 
Total Omega-3 Fatty Acids0.0273g
 
Total Omega-6 Fatty Acids0.37155g
 
Total Trans Fatty Acids0.10635g
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.49785g2%
 
Arachidic Acid   [Eicosanoic Acid]0.0021g
 
Behenic Acid   [Docosanoic Acid]0.00135g
 
Butyric Acid   [Butanoic Acid]0.00045g
 
Capric Acid   [Decanoic Acid]0.00075g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.00045g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0.0006g
 
Margaric Acid   [Heptadecanoic Acid]0.00315g
 
Myristic Acid   [Tetradecanoic Acid]0.0045g
 
Palmitic Acid   [Hexadecanoic Acid]0.33885g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.0012g
 
Stearic Acid   [Octadecanoic Acid]0.14445g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.72645g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.00435g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.0018g
 
Myristoleic Acid   [Tetradecenoic Acid]0.0009g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]0.6939g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.02565g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.4068g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:40.00165g
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.0237g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.0009g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.00735g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.00225g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.003g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.34785g
 
Linolenic Acid   [Octadecatrienoic Acid]0.01995g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Egg, whole, cooked, omelet in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 15 grams of Egg, whole, cooked, omelet
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 tbsp (15g or 0.5 oz)
Amount
 
Alcohol0g
 
Water11.4195g
 
Ash0.1515g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol46.95mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 90
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 97
Low Cholesterol Diet 35
Low Sodium Diet 88
Low Glycemic Index Diet (e.g. South Beach Diet) 92
Low Protein Diet 84
Horizontal bar chart


How long will it take to burn 23 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 23 calories contained in 15g (0.53 oz)g of Egg, whole, cooked, omelet. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 23 calories
Stretching8 mins(180 cal/hr)
Walking (3.5 mph)5 mins(280 cal/hr)
Bicycling (<10 mph)5 mins(290 cal/hr)
Dancing4 mins(330 cal/hr)
Light gardening/yard work4 mins(330 cal/hr)
Golf (walking and carrying clubs)4 mins(330 cal/hr)
Hiking4 mins(370 cal/hr)
Amount of Vigorous exercise to burn 23 calories
Weight lifting (vigorous effort)3 mins(440 cal/hr)
Heavy yard work (chopping wood)3 mins(440 cal/hr)
Basketball (vigorous)3 mins(440 cal/hr)
Walking (4.5 mph)3 mins(460 cal/hr)
Aerobics3 mins(480 cal/hr)
Swimming (slow freestyle laps)3 mins(510 cal/hr)
Running/jogging (5 mph)2 mins(590 cal/hr)
Bicycling (>10 mph)2 mins(590 cal/hr)
Exercise profile for 15g (0.53 oz) of Egg, whole, cooked, omelet

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Egg, whole, cooked, omelet" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 18 Aug 2017 http://skipthepie.org/dairy-and-egg-products/egg-whole-cooked-omelet/

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