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Protein-rich egg dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Bread Crumb Omelet (150 g) has 294 calories. That works out to 196 calories per 100 g. It contains 13.7 g of carbs, 18.3 g of protein, 17.5 g of fat and 0.8 g of fiber. Its 22.5 µg of Biotin covers 75% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
294
KCAL / 150G
Carbs
13.7g
· 5% DV
Protein
18.3g
· 37% DV
Fat
17.5g
· 22% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 26% · Fat 55%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 4.57 g | 23% |
| Trans fat | 0.05 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 13.7 g | 5% |
| Fiber | 0.8 g | 3% |
| Protein | 18.3 g | 37% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 294 kcal |
| 1 piece (small) | 75 g | 147 kcal |
| 100 g | 100 g | 196 kcal |
| 1 piece (medium) | 110 g | 216 kcal |
| 1 serving (large) | 200 g | 392 kcal |
| 1 piece (whole) | 250 g | 490 kcal |
| 1 serving (extra large) | 280 g | 549 kcal |
Calculated from 196 calories per 100 g.
A bread crumb omelet is made by mixing bread crumbs into beaten eggs and cooking the mixture in a lightly greased pan. Use fine crumbs for an even texture, then cook until the eggs are set throughout.
Plain white or whole-wheat bread both work well in a bread crumb omelet. Dry, finely ground crumbs blend smoothly into the eggs, while coarse crumbs give a more noticeable bite; strongly seasoned bread can dominate the flavor.
Bread crumbs give a bread crumb omelet extra texture and make the egg mixture more substantial. They also provide a practical way to use leftover bread; adding too many, however, can make the omelet dense rather than tender.
Use dry crumbs and avoid adding watery ingredients straight to the egg mixture. Cook vegetables first to release their moisture, and keep the omelet fairly thin so the center sets before the outside becomes overcooked.
Yes, stale bread is useful for a bread crumb omelet because it is easier to crumble and less likely to make the eggs watery. If the bread is still soft or damp, dry the crumbs before mixing them with the eggs.
Toasting the crumbs first is optional, but it gives a bread crumb omelet a nuttier flavor and a more distinct toasted texture. Stir them in a dry pan until lightly golden, then mix them with the eggs.
Yes, cheese goes well in a bread crumb omelet; grated cheddar, Parmesan, or feta are easy options. Add a modest amount so the mixture still cooks through, and reduce added salt if the cheese is salty.
A bread crumb omelet pairs well with a green salad, sliced tomatoes, or sautéed vegetables. Since bread crumbs are already part of the dish, a fresh or lightly dressed side balances it better than another large serving of bread.
A bread crumb omelet is best cooked just before serving because its texture is most tender then. You can measure the crumbs and beat the eggs separately ahead of time, but combine them close to cooking so the crumbs do not become soggy.
Store leftover bread crumb omelet in a covered container in the refrigerator and eat it soon. Reheat it until hot in a pan over low heat or in a microwave; expect the reheated omelet to be firmer than a freshly cooked one.
Vitamins
Biotin
22.5µg · 75% DV
B12
1.58µg · 66% DV
B5
2.17mg · 43% DV
B2
0.51mg · 39% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
282mg · 40% DV
Iodine
45µg · 30% DV
Manganese
0.39mg · 17% DV
Sodium
372mg · 16% DV
Potassium ⭐
224mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 294 calories in 1 serving (medium) (150 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.
Bread crumb omelet is a simple home-style dish made by mixing crumbled bread into beaten eggs and cooking the mixture in a pan. It is a handy way to use up leftover bread; some cooks toast the crumbs briefly before adding the eggs, while others let them soften in the mixture.
The eggs stay tender, with bits of bread turning lightly crisp where they meet the pan. It works well for breakfast or a quick light meal, served with tomatoes, greens or a side salad. Eggs make it a protein-rich choice, while the bread gives it more substance than a plain omelet. Use a modest amount of oil and add fresh vegetables for a lighter, balanced plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.57g
MONOUNSATURATED
7.57g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.