Food Nutrition Facts: Egg, whole, cooked, omelet

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Food Description:
(fdcid: 172185)
 Egg, whole, cooked, omelet
Food Category: Dairy and Egg Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		154
% Daily Value*
Total Fat 11.66g 14.9%
Saturated Fat 3.32g 16.6%
Trans Fat 0.71g
Cholesterol 313mg 104.3%
Sodium 155mg 6.7%
Total Carbohydrate 0.64g 0.2%
Dietary Fiber 0g 0%
Total Sugars 0.31g
Includes 0g Added Sugars 0%
Protein 10.57g 21.1%
Vitamin D 1.7mcg 8.5%
Calcium 48mg 3.7%
Iron 1.48mg 8.2%
Potassium 117mg 2.5%
Vitamin A 172 mcg 19.1%
Vitamin C 0mg 0%
Thiamin 0.03mg 2.8%
Riboflavin 0.39mg 29.7%
Niacin 0.06mg 0.4%
Vitamin B6 0.14mg 8.4%
Folate 39mcg DFE 9.8%
Vitamin B12 0.76mcg 31.7%
Phosphorus 167mg 13.4%
Magnesium 11mg 2.6%
Zinc 1.09mg 9.9%
Choline 247.6mg 45%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 150 kcal, Reported: 154 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 0.64 2.56 1.7% 45-65%
Protein 10.57 42.28 28.2% 10-35%
Total Fat 11.66 104.94 70.1% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Protein 10.57 g 21.14%

Potential Health Risk Nutrients
Nutrient Amount DV%
Cholesterol 313 mg 104.33%
Fatty acids, total saturated 3.319 g 16.59%
Fatty acids, total trans 0.709 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
Selenium, Se 25.8 µg 46.91%
Choline, total 247.6 mg 45.02%
Vitamin B12 0.76 µg 31.67%
Riboflavin (Vitamin B-2) 0.386 mg 29.69%
Pantothenic acid (Vitamin B-5) 1.289 mg 25.78%
Vitamin A, RAE 172 µg 19.11%
Phosphorus, P 167 mg 13.36%
Vitamin A, IU 617 IU 12.34%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 76.13 g
Energy 154 kcal 7.70% 2,000 kcal
Energy 643 kJ
Protein 10.57 g 21.14% 50 g
Total lipid (fat) 11.66 g 14.95% 78 g
Ash 1.01 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 48 mg 3.69% 1,300 mg
Iron, Fe 1.48 mg 8.22% 18 mg
Magnesium, Mg 11 mg 2.62% 420 mg
Phosphorus, P 167 mg 13.36% 1,250 mg
Potassium, K 117 mg 2.49% 4,700 mg
Sodium, Na 155 mg 6.74% 2,300 mg
Zinc, Zn 1.09 mg 9.91% 11 mg
Copper, Cu 0.063 mg 7.00% 0.9 mg
Manganese, Mn 0.024 mg 1.04% 2.3 mg
Selenium, Se 25.8 µg 46.91% 55 µg
Fluoride, F 21.2 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 0 mg 0.00% 90 mg
Thiamin (Vitamin B-1) 0.034 mg 2.83% 1.2 mg
Riboflavin (Vitamin B-2) 0.386 mg 29.69% 1.3 mg
Niacin (Vitamin B-3) 0.064 mg 0.40% 16 mg
Pantothenic acid (Vitamin B-5) 1.289 mg 25.78% 5 mg
Vitamin B6 0.143 mg 8.41% 1.7 mg
Folate, total (Vitamin B-9) 39 µg 9.75% 400 µg
Folic acid 0 µg
Folate, food 39 µg 9.75% 400 µg
Folate, DFE 39 µg 9.75% 400 µg
Choline, total 247.6 mg 45.02% 550 mg
Betaine 0.2 mg
Vitamin B12 0.76 µg 31.67% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 172 µg 19.11% 900 µg
Retinol 169 µg
Carotene, beta 28 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 8 µg
Vitamin A, IU 617 IU 12.34% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 423 µg
Vitamin E (alpha-tocopherol) 1.29 mg 8.60% 15 mg
Vitamin E, added 0 mg
Tocopherol, beta 0.03 mg
Tocopherol, gamma 2.41 mg
Tocopherol, delta 0.74 mg
Tocotrienol, alpha 0.05 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0.01 mg
Tocotrienol, delta 0 mg
Vitamin D (D2 + D3), International Units 69 IU
Vitamin D (D2 + D3) 1.7 µg 8.50% 20 µg
Vitamin D3 (cholecalciferol) 1.7 µg
Vitamin K (phylloquinone) 4.5 µg 3.75% 120 µg
Vitamin K (Dihydrophylloquinone) 0.1 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.14 g
Threonine 0.467 g
Isoleucine 0.565 g
Leucine 0.913 g
Lysine 0.767 g
Methionine 0.319 g
Cystine 0.229 g
Phenylalanine 0.572 g
Tyrosine 0.42 g
Valine 0.722 g
Arginine 0.69 g
Histidine 0.26 g
Alanine 0.618 g
Aspartic acid 1.117 g
Glutamic acid 1.407 g
Glycine 0.363 g
Proline 0.431 g
Serine 0.817 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 0.64 g 0.23% 275 g
Fiber, total dietary 0 g 0.00% 28 g
Total Sugars 0.31 g 0.62% 50 g
Sucrose 0 g
Glucose 0.31 g
Fructose 0 g
Lactose 0 g
Maltose 0 g
Galactose 0 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 3.319 g 16.59% 20 g
SFA 4:0 0.003 g
SFA 6:0 0 g
SFA 8:0 0.003 g
SFA 10:0 0.005 g
SFA 12:0 0 g
SFA 14:0 0.03 g
SFA 15:0 0.008 g
SFA 16:0 2.259 g
SFA 17:0 0.021 g
SFA 18:0 0.963 g
SFA 20:0 0.014 g
SFA 22:0 0.009 g
SFA 24:0 0.004 g
Fatty acids, total monounsaturated 4.843 g
MUFA 14:1 0.006 g
MUFA 15:1 0 g
MUFA 16:1 0.171 g
MUFA 17:1 0.012 g
MUFA 18:1 4.626 g
MUFA 20:1 0.029 g
MUFA 22:1 0 g
MUFA 24:1 c 0 g
Fatty acids, total polyunsaturated 2.712 g
PUFA 18:2 2.319 g
PUFA 18:3 0.133 g
PUFA 18:4 0 g
PUFA 20:2 n-6 c,c 0.015 g
PUFA 20:3 0.02 g
PUFA 20:4 0.158 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:4 0.011 g
PUFA 22:5 n-3 (DPA) 0.006 g
PUFA 22:6 n-3 (DHA) 0.049 g
Fatty acids, total trans 0.709 g
Cholesterol 313 mg 104.33% 300 mg
Phytosterols 10 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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