Emily Johnson
A mushroom omelette is a delicious and nutritious meal, packed with protein and low on calories. It can be enjoyed at any time of the day, whether for breakfast, lunch, or dinner. The calorie count of a 4-egg mushroom omelette will depend on the other ingredients used, but the eggs alone will contribute about 320 calories.
| Characteristics | Values |
|---|---|
| Calories | 142 |
| Macronutrient breakdown | 13% carbs, 37% fat, 49% protein |
| Daily Value of protein | 31% |
| Daily Value of potassium | 10% |
| Daily Value of riboflavin (b2) | 69% |
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What You'll Learn
Calories in a four-egg mushroom omelette: 142 calories
A four-egg mushroom omelette contains 142 calories. This calorie count assumes that the omelette is made with egg whites, milk, salt, pepper, and mushrooms. The macronutrient breakdown is 13% carbs, 37% fat, and 49% protein. This meal is a good source of protein, providing 31% of your daily value, as well as potassium (10% DV) and riboflavin (69% DV).
To make this omelette, you'll need to whisk together the egg whites, milk, salt, and pepper until they're thoroughly combined. Heat oil in a nonstick frying pan over medium heat and add mushrooms, cooking until they're tender. This usually takes about 5-10 minutes. Remove the mushrooms from the pan and add the egg mixture. Constantly stir the eggs with a spatula for 2-3 minutes, creating small curds. Remove the pan from the heat and top the eggs with the cooked mushrooms. Finally, use the spatula to fold a third of the omelette over onto itself, forming that classic taco shape.
The calorie count for this omelette is relatively low, making it a good option for those watching their calorie intake. The protein content is also impressive, providing a substantial proportion of your daily value. This omelette also offers a good amount of potassium and riboflavin, both essential nutrients for a balanced diet.
It's worth noting that the calorie and nutrient content may vary slightly depending on the specific ingredients used, their quantities, and the cooking methods employed. This calorie count of 142 is based on the assumption that only egg whites are used, which affects the overall calorie and nutrient profile compared to using whole eggs.
Additionally, the cooking method, such as the type of oil used and the amount of heat applied, can also impact the nutrient content and calorie count. For example, using a nonstick pan requires less oil, reducing the overall calorie count, while cooking at high heat can cause oxidation and nutrient loss in some heat-sensitive nutrients. So, while this omelette offers a good starting point for a nutritious, low-calorie meal, slight variations in preparation methods can impact the final nutritional profile.
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Macronutrients: 13% carbs, 37% fat, 49% protein
A four-egg white mushroom omelette contains 142 calories. The macronutrient composition of this meal is 13% carbohydrates, 37% fats, and 49% protein. This equates to around 31% of your daily protein value, 10% of your daily potassium value, and 69% of your daily riboflavin (B2) value.
Carbohydrates are an essential source of energy for the body and are needed for the proper functioning of the central nervous system. They are also the body's preferred source of fuel for physical activity.
Fats play a crucial role in the absorption of certain vitamins and the maintenance of cell membrane structure. They are also a source of essential fatty acids, which are important for maintaining healthy skin and immune function.
Protein is an important macronutrient for muscle repair and growth. It is also a building block for hormones, enzymes, and other essential body proteins. Adequate protein intake supports the maintenance and growth of lean body mass, which includes muscle, bone, and organ tissue.
The specific ratio of macronutrients in this meal offers a balanced combination of energy sources and essential nutrients. The relatively higher proportion of protein makes it particularly beneficial for those seeking to increase their protein intake, which is crucial for various bodily functions and can also promote feelings of fullness and aid in weight management.
It is important to note that individual dietary needs and preferences may vary, and the ideal macronutrient ratio can differ depending on factors such as activity level, health goals, and medical conditions. As such, it is always advisable to consult with a healthcare professional or registered dietitian to determine the most suitable macronutrient distribution for one's specific needs.
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Nutrition: Good source of protein, potassium and riboflavin
A four-egg mushroom omelette is a nutritious option for a meal, providing a good balance of protein, fats, and carbohydrates. While the exact calorie count may vary depending on the specific ingredients and cooking methods used, an omelette made with four whole eggs and mushrooms is likely to be more calorie-dense than one made with only egg whites.
Protein is an essential macronutrient for muscle growth and repair, and a four-egg mushroom omelette offers a substantial amount. The egg whites in the omelette are particularly rich in protein, providing 31% of your daily value in a single serving. This makes it an excellent choice for those seeking to increase their protein intake, especially those who are physically active or are looking to build muscle.
In addition to protein, a four-egg mushroom omelette is also a good source of potassium and riboflavin (vitamin B2). Potassium is an important mineral that plays a vital role in maintaining healthy blood pressure and heart function. It also helps in muscle contraction and nerve transmission. A four-egg mushroom omelette provides 10% of your daily value of potassium, contributing to your overall health.
Riboflavin, or vitamin B2, is another key nutrient found in a four-egg mushroom omelette. Riboflavin is essential for energy production, helping to convert carbohydrates into usable energy and supporting a healthy metabolism. It also plays a role in maintaining healthy skin, nails, and hair. A single serving of this omelette provides an impressive 69% of your daily value of riboflavin, making it an excellent choice for supporting your body's energy needs and overall metabolic health.
The combination of protein, potassium, and riboflavin makes a four-egg mushroom omelette a nutritionally beneficial meal option. It not only supports muscle health and heart function but also provides energy and contributes to overall nutritional well-being. This dish can be a tasty and satisfying way to incorporate more nutrients into your diet, especially if you are active and have higher protein requirements.
It is worth noting that the calorie and nutrient content can vary depending on the specific ingredients used, such as the type of oil, cheese, or additional seasonings. However, by incorporating fresh, grilled mushrooms and eggs, you can be sure to obtain a good amount of protein, potassium, and riboflavin in your meal.
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Cooking method: Cook mushrooms, add eggs, fold
A 4-egg mushroom omelette is a nutritious and tasty meal, and you can easily adjust the calories by choosing different ingredients. For example, you can use butter or oil to cook the omelette, and milk or water to beat the eggs. You can also add cheese, which will increase the calorie count.
To make a 4-egg mushroom omelette, start by rinsing and slicing your mushrooms. You can use white button mushrooms, cremini, or foraged mushrooms. Heat a nonstick frying pan or skillet over medium heat and add a teaspoon of butter or oil. When the butter starts to foam, add the mushrooms, some salt, and some pepper. You can also add a clove of minced garlic for extra flavor. Saute the mushrooms for 30 to 60 seconds, stirring or tossing them in the pan, until they are soft and brown. Remove them from the pan and set them aside.
Now, beat 4 eggs in a bowl until they are frothy. You can add a couple of teaspoons of milk or water, and season with salt and pepper to taste. Heat the same pan over medium heat and add a little more butter or oil. When the pan is hot, pour in the egg mixture and cook until the edges become firm and the eggs are set but still slightly runny.
Finally, spread the cooked mushrooms down the middle of the eggs, covering only half of the omelette. If you like, you can add some grated or shredded cheese on top of the mushrooms. Then, gently fold the omelette in half and slide it onto a plate. Enjoy your 4-egg mushroom omelette!
You can serve the omelette with toasted bread, or roll it in roti or a tortilla. It also goes well as a side dish with rice or another meal. If you want to add more vegetables, you can saute onions, bell peppers, and green chilies along with the mushrooms. You can also add herbs like coriander, parsley, or dried herbs, and spices like cumin and turmeric to enhance the flavor of your omelette.
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Ingredients: Mushrooms, eggs, milk, oil, salt, pepper
A 4-egg mushroom omelette is a tasty and nutritious meal option. Here is a detailed breakdown of the ingredients:
Mushrooms
Mushrooms are a good source of antioxidants, vitamins, minerals, and protein. They contribute to heart health and may even help prevent certain types of cancer. When buying fresh mushrooms, look for ones that are firm, dry, and unbruised. Store them in the refrigerator and only wash and trim them right before cooking.
Eggs
Eggs are a well-known source of protein and are also nutrient-dense, containing various vitamins and minerals. They are a key ingredient in an omelette, providing structure and flavour.
Milk
Milk is often used in omelettes to add creaminess and enhance flavour. It is a good source of calcium, protein, and other essential nutrients.
Oil
Oil is necessary for cooking the omelette and adding flavour. Oils are primarily made up of fats, but they also contain protein and carbohydrates. It is important to use oils in moderation and practice portion control to maintain a balanced diet.
Salt and Pepper
Salt and pepper are added for seasoning and flavour enhancement. Salt should also be used in moderation, while pepper can provide some antioxidants.
While the exact calorie count of a 4-egg mushroom omelette will depend on the specific quantities of each ingredient used, this breakdown provides a detailed look at the ingredients and their nutritional contributions.
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Frequently asked questions
On average, a 4-egg mushroom omelette contains around 568 calories.
Yes, an egg white and mushroom omelette contains 142 calories, significantly fewer than a whole egg omelette.
Typically, a mushroom omelette is 13% carbs, 37% fat, and 49% protein.
Yes, mushroom omelettes are a good source of protein, potassium, and riboflavin (B2).
