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Source of protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cashew omelet (120 g) has 224 calories. That works out to 187 calories per 100 g. It contains 6.5 g of carbs, 15.4 g of protein, 15.8 g of fat and 1.3 g of fiber. Its 33.6 µg of Selenium covers 61% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
224
KCAL / 120G
Carbs
6.5g
· 2% DV
Protein
15.4g
· 31% DV
Fat
15.8g
· 20% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 27% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 3.9 g | 20% |
| Trans fat | 0.06 g | |
| Sodium | 162 mg | 7% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 15.4 g | 31% |
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) | 120 g | 224 kcal |
| 1 piece (small) | 65 g | 122 kcal |
| 1 piece (medium) | 90 g | 168 kcal |
| 100 g | 100 g | 187 kcal |
| 1 piece (large) | 150 g | 281 kcal |
| 1 serving (large) | 180 g | 337 kcal |
| 2 piece (double) | 180 g | 337 kcal |
| 1 piece (jumbo) | 230 g | 430 kcal |
Calculated from 187 calories per 100 g.
A cashew omelet tastes savory and mildly nutty, with a soft egg base and a crunch if you leave the cashews in larger pieces. Toasting the cashews briefly before adding them can bring out their flavor.
To make a cashew omelet, beat the eggs, stir in chopped cashews, and cook the mixture in a lightly oiled pan over medium heat. Fold it when the center is nearly set, or flip it carefully to finish cooking.
Either works in a cashew omelet. Roasted cashews give a stronger, toastier flavor, while raw cashews have a milder taste; use unsalted nuts if you want better control over the seasoning.
Yes, but cashew butter makes a cashew omelet richer and less crunchy than one made with whole nuts. Whisk a small spoonful into the beaten eggs so it disperses evenly instead of forming thick clumps.
Cashew omelet is not a single, widely standardized traditional recipe; it is an omelet variation combining eggs and cashews. Ingredients and seasonings vary, so recipes may add vegetables, herbs, cheese, or spices.
Black pepper, paprika, chili, and cumin all pair well with a cashew omelet. Add the seasoning to the beaten eggs before cooking, and keep it restrained so the cashews' mild, buttery flavor still comes through.
For a fluffier cashew omelet, beat the eggs just until the whites and yolks are combined, then cook them over medium-low heat. Avoid pressing the omelet down, and add the cashews gently so the mixture stays airy.
Serve a cashew omelet with a green salad, sliced tomatoes, or toast for a simple meal. Fresh, lightly dressed sides complement the rich eggs and nuts without competing with their flavor.
A cashew omelet is best cooked just before serving because the nuts can soften and the eggs lose their tender texture as they sit. You can chop and measure the cashews ahead, then beat and cook the eggs when ready.
Refrigerate leftover cashew omelet in a covered container and eat it soon; do not leave cooked eggs sitting at room temperature. Reheat only the portion you plan to eat, using a pan over low heat or a microwave.
Vitamins
Biotin
16.2µg · 54% DV
B12
1.26µg · 53% DV
B2
0.46mg · 35% DV
B5
1.62mg · 32% DV
Minerals
Selenium
34µg · 62% DV
Copper
0.36mg · 40% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Sodium
162mg · 7% DV
Potassium ⭐
198mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 224 calories in 1 serving (medium) (120 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.
Cashew omelet is an egg omelet cooked with cashews folded into the mixture. It is a home-cooked variation rather than a dish tied to one particular regional tradition. Cashews bring a gently sweet, buttery flavour and, depending on how finely they are chopped, either a soft bite or little crunchy pieces against the tender eggs.
Serve it warm for breakfast or brunch with toast, sliced tomatoes or greens; it also works as a quick light meal. It provides protein alongside a notable amount of fat, with 12.8 g of protein per 100 g. For a less rich plate, cook it with only a little oil and pair it with fresh vegetables.
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.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.9g
MONOUNSATURATED
6.54g
POLYUNSATURATED
2.94g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.