2 serving of asparagus omelet contains 249 Calories. The macronutrient breakdown is 18% carbs, 55% fat, and 27% protein. This is a good source of protein (31% of your Daily Value), vitamin a (26% of your Daily Value), and vitamin b12 (51% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 5 minutes
Ingredients
Directions
- Chop the shallots and asparagus.
- In a bowl, beat the egg and mix in the milk, chopped shallot, and pepper.
- Heat olive oil in a pan over medium heat and cook the asparagus for about 3 minutes.
- Pour the egg mixture over the asparagus. Cook until one side is golden brown, then flip and cook until the other side is browned and the eggs are cooked through. Serve hot.
Nutrition Facts
For 2 serving of asparagus omelet (283g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 249 | |
| Fats | 15g | 20% |
| Saturated fats | 5g | 23% |
| Trans fats | 0.1g | |
| Cholesterol | 377mg | 126% |
| Sodium | 175mg | 8% |
| Carbs | 11g | 4% |
| Net carbs | 8g | |
| Fiber | 3g | 10% |
| Sugar | 7g | |
| Protein | 17g | |
| Calcium | 164mg | 16% |
| Iron | 4mg | 52% |
| Potassium | 497mg | 11% |
| Vitamin D | 3μg | 18% |
| Vitamins and Minerals | ||
| Alpha carotene | 9μg | |
| Beta carotene | 437μg | |
| Caffeine | 0mg | |
| Choline | 322mg | 58% |
| Copper | 0.3mg | 31% |
| Fluoride | 4μg | |
| Folate (B9) | 107μg | 27% |
| Lycopene | 0.2μg | |
| Magnesium | 38mg | 9% |
| Manganese | 0.4mg | 16% |
| Niacin | 1mg | 7% |
| Pantothenic acid | 2mg | 41% |
| Phosphorus | 318mg | 45% |
| Retinol | 194μg | |
| Riboflavin (B2) | 1mg | 54% |
| Selenium | 35μg | 63% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 16% |
| Vitamin A IU | 1388IU | |
| Vitamin A | 230μg | 26% |
| Vitamin B12 | 1μg | 51% |
| Vitamin B6 | 0.3mg | 26% |
| Vitamin C | 7mg | 8% |
| Vitamin D IU | 112IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 3mg | 19% |
| Vitamin K | 45μg | 37% |
| Zinc | 2mg | 20% |
| Sugars | ||
| Sugar | 7g | |
| Sucrose | 0.2g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 3g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 5g | 23% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.5g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |