Egg, Omelet
Pregnancy nutrients in 100 g
100 g gives about 55% of daily choline, 29% of daily vitamin B-12 and 27% of daily riboflavin needed in pregnancy.
- Choline 247.6 mg
- Vitamin B-12 0.76 mcg
- Riboflavin 0.38 mg
- Protein 10.57 g
- DHA 0.04 g
- Vitamin D 69 IU
- Zinc 1.09 mg
- Vitamin B-6 0.14 mg
- Folate (DFE) 39 mcg
- Iron 1.48 mg
- Calcium 48 mg
- Potassium 117 mg
- Vitamin C 0 mg
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 48 mg | 1000 mg |
| Choline | 247.6 mg | 450 mg |
| DHA | 0.04 g | 0.3 g |
| Folate (DFE) | 39 mcg | 600 mcg |
| Iron | 1.48 mg | 27 mg |
| Potassium | 117 mg | 2900 mg |
| Protein | 10.57 g | 70 g |
| Riboflavin | 0.38 mg | 1.4 mg |
| Vitamin B-12 | 0.76 mcg | 2.6 mcg |
| Vitamin B-6 | 0.14 mg | 1.9 mg |
| Vitamin C | 0 mg | 85 mg |
| Vitamin D | 69 IU | 600 IU |
| Zinc | 1.09 mg | 11 mg |
Pregnancy guidance
RecommendedCooked omelets are recommended during pregnancy when cooked until the egg mixture is completely set and firm. They deliver choline, protein, riboflavin, and vitamin B12 to foster fetal cellular development. The FDA specifies that eggs must be heated until no wet or runny liquid remains to eliminate Salmonella risk. Fill your omelet with pasteurized cheese, cooked spinach, and sautéed bell peppers for added micronutrients.
Sources: FDA Food Safety for Moms-to-Be · CDC Food Safety
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Egg, Omelet provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.