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Asparagus cottage cheese omelette Calories
High in protein
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Asparagus cottage cheese omelette (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 4.5 g of carbs, 23.6 g of protein, 16.6 g of fat and 1.4 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Asparagus cottage cheese omelette Nutrition Facts
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
4.5g
· 2% DV
Protein
23.6g
· 47% DV
Fat
16.6g
· 21% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 36% · Fat 57%
Asparagus cottage cheese omelette nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 5.49 g | 27% |
| Trans fat | 0.05 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 23.6 g | 47% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Asparagus cottage cheese omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 130 g | 189 kcal |
| 2 piece (double) | 180 g | 261 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1 piece (large) | 280 g | 406 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Asparagus cottage cheese omelette
How do you make an asparagus cottage cheese omelette?
To make an asparagus cottage cheese omelette, soften the chopped asparagus in a pan first, then pour in beaten eggs. Add cottage cheese as the eggs begin to set and cook gently until the center is fully cooked.
Do you cook asparagus before adding it to an asparagus cottage cheese omelette?
Yes, cook the asparagus briefly before adding the eggs. Sautéing it first helps the spears soften at the same pace as the eggs cook, so you avoid a tender omelette with tough, undercooked asparagus.
Can you make an asparagus cottage cheese omelette with canned asparagus?
Yes, canned asparagus can work in an asparagus cottage cheese omelette, but drain it well and add it near the end. It is already soft, so prolonged cooking can make the pieces fall apart and release extra moisture.
Why is my asparagus cottage cheese omelette watery?
An asparagus cottage cheese omelette is often watery because the asparagus or cottage cheese releases moisture into the eggs. Sauté the asparagus until excess liquid evaporates, drain especially wet cottage cheese, and cook the omelette over moderate rather than high heat.
Can you bake an asparagus cottage cheese omelette?
Yes, you can bake an asparagus cottage cheese omelette in an oven-safe dish. Briefly soften the asparagus first, combine it with the eggs and cottage cheese, then bake until the egg mixture is set through the middle.
What cheese goes in an asparagus cottage cheese omelette?
Cottage cheese is the cheese used in an asparagus cottage cheese omelette, giving it soft, creamy curds. Drain it if it is particularly wet; adding a strongly flavored cheese can overpower the mild asparagus and cottage cheese.
What can you add to an asparagus cottage cheese omelette?
Fresh herbs such as chives, parsley, or dill pair well with an asparagus cottage cheese omelette. Black pepper or a little lemon zest also complements the asparagus; avoid adding too many extras, which can make the filling crowded and wet.
What should you serve with an asparagus cottage cheese omelette?
Serve an asparagus cottage cheese omelette with a green salad, sliced tomatoes, or toast. A crisp, lightly dressed side balances the soft texture of the eggs and cheese without competing with the asparagus.
How do you store leftover asparagus cottage cheese omelette?
Store leftover asparagus cottage cheese omelette in a sealed container in the refrigerator once it has cooled. Reheat it until hot throughout, and do not leave cooked eggs sitting at room temperature for an extended time.
Can you make an asparagus cottage cheese omelette ahead of time?
Yes, you can prepare the asparagus ahead and refrigerate it, then cook the omelette fresh when you are ready to eat. A fully cooked omelette can also be refrigerated, but its texture is usually best shortly after cooking.
Asparagus cottage cheese omelette Vitamins & Minerals
Vitamins
B12
1.66µg · 69% DV
Biotin
17.1µg · 57% DV
B2
0.65mg · 50% DV
B5
1.44mg · 29% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
356mg · 51% DV
Iodine
47µg · 31% DV
Zinc
2.12mg · 19% DV
Sodium
378mg · 16% DV
Potassium ⭐
317mg · 9% DV
Asparagus cottage cheese omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asparagus cottage cheese omelette
To burn the 261 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Asparagus cottage cheese omelette?
Asparagus cottage cheese omelette is made with eggs, asparagus and lor, a mild, crumbly Turkish curd cheese rather than standard cottage cheese. It’s a simple home-style combination: the asparagus cooks with the eggs, while the lor adds a soft, creamy texture and gentle savouriness. The asparagus brings a fresh, slightly grassy note.
Serve it warm for breakfast or brunch, or alongside a salad for an easy lunch or supper. It is a protein-rich choice, with 13.1 g of protein per 100 g. A little black pepper or fresh herbs complements the flavours; to keep the omelette lighter, use just enough oil to cook it and let the asparagus soften briefly in the pan first.
How Nutritious Is Asparagus cottage cheese omelette?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Asparagus cottage cheese omelette Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Asparagus cottage cheese omelette Contain Allergens?
Contains these allergens:
Which Diets Is Asparagus cottage cheese omelette Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Asparagus cottage cheese omelette Fat Profile
SATURATED
5.49g
MONOUNSATURATED
6.57g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.