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High-protein, low-carbohydrate omelet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cheese, Beef Salami and Pepper Omelet (220 g) has 451 calories. That works out to 205 calories per 100 g. It contains 6.8 g of carbs, 31.2 g of protein, 33.2 g of fat and 1.3 g of fiber. Its 59.4 µg of Selenium covers 108% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
451
KCAL / 220G
Carbs
6.8g
· 2% DV
Protein
31.2g
· 62% DV
Fat
33.2g
· 43% 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 6% · Protein 28% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 451 kcal | |
| Total fat | 33.2 g | 43% |
| Saturated fat | 11.99 g | 60% |
| Trans fat | 0.18 g | |
| Sodium | 1408 mg | 61% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 31.2 g | 62% |
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) | 220 g | 451 kcal |
| 100 g | 100 g | 205 kcal |
| 1 piece (small) | 110 g | 226 kcal |
| 1 serving (small) | 160 g | 328 kcal |
| 2 piece (double) | 220 g | 451 kcal |
| 1 serving (large) | 300 g | 615 kcal |
| 3 piece (triple) | 330 g | 677 kcal |
| 1 serving (extra large) | 380 g | 779 kcal |
Calculated from 205 calories per 100 g.
A Cheese, Beef Salami and Pepper Omelet is made with eggs, cheese, beef salami and pepper. Freshly ground black pepper or herbs can season it, while the salami and cheese usually provide plenty of saltiness.
Cook chopped pepper in a lightly oiled pan until tender, then warm the sliced beef salami briefly. Pour in beaten eggs and cook gently; add the cheese near the end, then fold the omelet once the eggs have set.
Yes. Cooking the pepper first softens it and lets excess moisture evaporate, helping the eggs set rather than turn watery. Add the eggs once the pepper is tender and the pan is no longer wet.
A good melting cheese, such as cheddar or mozzarella, works well in a Cheese, Beef Salami and Pepper Omelet. Grate or thinly slice it so it melts quickly, and add it after the eggs begin to set.
Use a good nonstick pan, warm it over medium-low heat, and coat it lightly with butter or oil before adding the eggs. Let the omelet set before trying to fold it; moving it too early can tear it.
Add the beef salami after the pepper has softened and warm it briefly before pouring in the eggs. This distributes its flavor through the omelet without overcooking the slices or drying them out.
Beat the eggs until the whites and yolks are just combined, then cook the Cheese, Beef Salami and Pepper Omelet over moderate-low heat. Avoid pressing it down or cooking it until browned, which can make the eggs firm.
Serve a Cheese, Beef Salami and Pepper Omelet with toast, sliced tomatoes, or a simple green salad. Fresh vegetables balance the rich, savory filling, while toast makes it an easy breakfast or brunch plate.
Refrigerate leftover Cheese, Beef Salami and Pepper Omelet in a covered container within two hours of cooking and eat it within three to four days. Reheat it until steaming hot, or serve it cold if it was chilled promptly.
Yes, you can cook a Cheese, Beef Salami and Pepper Omelet ahead, though it is most tender straight from the pan. For easier preparation, chop the pepper and slice the salami beforehand, then cook the omelet just before serving.
Vitamins
Biotin
29.7µg · 99% DV
B12
2.31µg · 96% DV
B2
0.84mg · 65% DV
Vitamin C
40.7mg · 45% DV
Minerals
Selenium
59µg · 107% DV
Phosphorus
539mg · 77% DV
Sodium
1408mg · 61% DV
Iodine
66µg · 44% DV
Potassium ⭐
473mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 451 calories in 1 serving (medium) (220 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.
Cheese, beef salami and pepper omelet is a simple pan-cooked dish made by folding or mixing eggs with cheese, sliced beef salami and pepper. It is a home-style variation on the omelet, a familiar meal in many cuisines rather than a dish tied to one specific origin. The cheese melts into the eggs, while the salami brings a savoury, seasoned note and the pepper adds sweetness and a little freshness.
Serve it hot for breakfast or brunch, with toast or a simple salad; it also makes a quick lunch. It is protein-rich and low in carbohydrates, with 14.2 g of protein per 100 g. For a lighter version, use less salami and cheese, add extra pepper or other vegetables, and cook with only a little oil.
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 3
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
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
11.99g
MONOUNSATURATED
14.19g
POLYUNSATURATED
3.41g
Omega 6:3 ratio 11.4:1
Above the ideal 4:1 (11.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.