Bread Omelette is a popular and quick breakfast dish, often enjoyed in South Asian and global street food culture. Originating from Indian-style cuisine, Bread Omelette offers both flavor and convenience, making it a staple for busy mornings. This article delves into the nutritional aspects of a bread omelette, its benefits, and ways to make it a healthier choice.
What is Bread Omelette?
Combining slices of bread with a savory omelette, this dish typically includes eggs, diced onions, green chilies, tomatoes, and optional spices like turmeric, black pepper, and coriander. It is a readily available, pocket-friendly, and high-protein food that can be easily made at home.
Calorie and Nutritional Breakdown
A standard bread omelette, made with two slices of bread, contains approximately 558 calories. The distribution of these calories and the nutritional content are detailed below. A total of 356 bread omelette calories come from a two-bread omelette, of which the two slices of bread account for 151 calories.
Ingredients of 1 Serving (245 g)
- Sliced Bread: 2 slices (80 g)
- Egg: 2 count (110 g)
- Mozzarella Cheese: 2 slices (50 g)
- Oil: 1 teaspoon (5 ml)
Nutritional Facts for Omelette and Toast (1 serving, 430g)
- Calories: 572
- Fats: 35g (44% Daily Value)
- Saturated fats: 13g (66% DV)
- Trans fats: 0g
- Cholesterol: 558mg (186% DV)
- Sodium: 480mg (21% DV)
- Carbs: 34g (12% DV)
- Net carbs: 28g
- Fiber: 6g (23% DV)
- Sugar: 1g
- Protein: 28g
- Calcium: 94mg (9% DV)
- Iron: 3mg (39% DV)
- Potassium: 404mg (9% DV)
- Vitamin D: 3μg (20% DV)
Vitamins and Minerals
- Vitamin A: 249μg (28% DV)
- Vitamin B12: 1μg (56% DV)
- Vitamin B6: 0.4mg (33% DV)
- Vitamin C: 171mg (190% DV)
- Vitamin E: 3mg (17% DV)
- Vitamin K: 5μg (4% DV)
- Thiamine: 0.1mg (7% DV)
- Riboflavin (B2): 1mg (56% DV)
- Niacin: 1mg (6% DV)
- Folate (B9): 95μg (24% DV)
- Pantothenic acid: 2mg (50% DV)
- Choline: 441mg (80% DV)
- Selenium: 46μg (84% DV)
- Phosphorus: 319mg (46% DV)
- Magnesium: 29mg (7% DV)
- Zinc: 2mg (19% DV)
- Copper: 0.2mg (24% DV)
- Manganese: 0.2mg (7% DV)
Amino Acids
- Alanine: 1g
- Arginine: 1g
- Aspartic acid: 2g
- Cystine: 0.4g
- Glutamic acid: 3g
- Glycine: 1g
- Histidine: 0.5g
- Hydroxyproline: 0g
- Isoleucine: 1g
- Leucine: 2g
- Lysine: 1g
- Methionine: 1g
- Phenylalanine: 1g
- Proline: 1g
- Serine: 2g
- Threonine: 1g
- Tryptophan: 0.3g
- Tyrosine: 1g
- Valine: 1g
Detailed Look at Masala Omelette Nutrition
A masala omelette, a variation of the bread omelette, provides a specific calorie and nutrient profile. One masala omelette contains 240 calories.
Calorie Breakdown
- Protein: 56 calories
- Carbohydrates: 18 calories
- Fats: 166 calories
An adult requiring 2000 calories per day gets roughly 12% of their daily calorie requirement from one masala omelette.
Read also: Keto Bread Recipes
Nutrient Values Per Omelette
- Total Energy: 240 calories (12% DV)
- Protein: 14 grams (25% DV)
- Carbohydrates: 4.6 g (2% DV)
- Fibre: 0.7 g (3% DV)
- Fat: 18.4 g (28% DV)
- Cholesterol: 0 milligram (0% DV)
Vitamins
- Vitamins A: 921.2 microgram (19% DV)
- Vitamins B1 (Thiamine): 0.2 mg (20% DV)
- Vitamins B2 (Riboflavin): 0.4 mg (36% DV)
- Vitamins B3 (Niacin): 0.3 mg (3% DV)
- Vitamins C: 13 mg (32% DV)
- Vitamins E: 1.1 mg (7% DV)
- Folic Acid (Vitamins B9): 8.8 mcg (44% DV)
Minerals
- Calcium: 90.4 mg (15% DV)
- Iron: 2.5 mg (12% DV)
- Magnesium: 8.2 mg (2% DV)
- Phosphorus: 242.5 mg (40% DV)
- Sodium: 5.6 mg (0% DV)
- Potassium: 78.1 mg (2% DV)
- Zinc: 0.1 mg (1% DV)
Benefits of Eating Omelette
Omelettes, in general, have numerous health benefits, making them a desirable addition to a balanced diet.
- Source of Protein: Eggs are rich in protein and contain nine essential amino acids. An egg of 50 g consists of 87 calories and 6.7 g of protein.
- Strengthen Bones: Eggs are a good source of calcium, phosphorus, and vitamin D, which help in building and strengthening bones and preventing osteoporosis.
- Helps Prevent Heart Disease: Eggs have vitamin B1 that protects the nerves, helps in carbohydrate metabolism, and produces red blood cells, thus decreasing the risk of high blood pressure and heart diseases.
- Beneficial for the Eyes: Eggs contain vitamin A, crucial for good vision and minimising the symptoms of dry eye.
- Prevents Fatigue: The presence of iron in eggs ensures a healthy and regular supply of oxygen in the body, preventing fatigue and tiredness.
- Promotes Weight Loss: Eggs help in weight loss because they have fewer calories but keep you fuller for an extended period, preventing the craving for high-calorie snacks. For weight loss purposes, an oil-free omelette, a scrambled, or a boiled egg is recommended over fried eggs or a buttery omelette.
- Enhances Concentration Abilities: Eggs are considered brain food as they contain choline, which increases concentration by keeping the cells of the brain nourished and active.
- Reduces Inflammation in the Body: Eggs are a source of antioxidants, lutein and zeaxanthin. These antioxidants decrease the body’s inflammation and protect organs and cells by fighting free radicals. They protect against muscular degeneration of the eyes and reduce the risk of cataracts.
Is Omelette Good for Weight Loss?
Yes, omelettes are good for weight loss due to their high-quality protein, healthy fats, and essential vitamins and minerals.
- Low in Calories: Eggs are low in calories and are one of the most nutritious foods. An omelette made with 2-3 eggs and vegetables like tomatoes and onion can be consumed without worrying about weight gain. A one egg omelette calories amount to 74 calories when made plain without onions and other vegetables. This dish contains 0% carbs, 7 g of fat, and 6 g of protein.
- Extremely Filling: The high protein content in eggs decreases appetite and increases the feeling of fullness compared to foods with lower protein levels.
- May Boost Metabolism: Eggs have a good balance of all amino acids that improve metabolism, which in turn helps in burning more calories to support weight loss.
Exercises to Burn Calories
To burn the 224 calories from a masala omelette, one can engage in various physical activities:
- Walking for about 1 hour and 12 minutes at a speed of 6 kilometres per hour (kmph)
- Running for 24 minutes at a speed of 11 kmph
- Cycling for 32 minutes at 30 kmph pace
- Swimming for 41 minutes at a pace of 2 kmph
How to Make a Healthier Bread Omelette
To enhance the nutritional value of a bread omelette, consider the following:
- Use Whole-Grain Bread: Opt for whole-grain bread to increase fiber and complex carbohydrates.
- Moderate Oil Usage: Reduce the amount of oil used in cooking to lower unnecessary calories.
- Add Vegetables: Incorporate a variety of vegetables like onions, tomatoes, and spinach to boost micronutrient intake.
- Limit Cheese: If using cheese, choose low-fat options and use it sparingly to reduce fat content.
Recipe for Bread Omelette
Here’s a simple recipe to make a bread omelette:
Read also: The Best Vegan Banana Bread
Instructions
- Crack the eggs into a bowl. Add salt and pepper to taste and beat.
- Chop and add the cheese in a bowl.
- Place the pan over medium heat. Once heated, pour the oil, spread and add the eggs.
- Cover and cook over medium-low heat until set. This will take 4 minutes.
- Carefully flip the omelet using a spatula and lower the heat.
Glycemic Index and PRAL Value
Omelette can be considered as a 0 glycemic index food as it does not have carbs. PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food.
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