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A softly folded, pale-golden omelette with a tender, lightly browned surface and creamy melted cheese visible inside, served on a plain plate.
●Low GI

Cheese and Milk Omelette Calories

Omelette made with eggs, cheese, and milk; rich in protein and calcium.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

190kcal

GI

35low

POTASSIUM · 100 G

170mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Cheese and Milk Omelette (120 g) has 228 calories. That works out to 190 calories per 100 g. It contains 3.2 g of carbs, 15 g of protein, 17 g of fat and 0 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Cheese and Milk Omelette Nutrition Facts

Selected: 1 piece (medium) · 120 g

228

KCAL / 120G

Carbs

3.2g

· 1% DV

Protein

15g

· 30% DV

Fat

17g

· 22% DV

Fiber

0g

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 27% · Fat 67%

Cheese and Milk Omelette nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories228 kcal
Total fat17 g22%
Saturated fat8.64 g43%
Trans fat0.1 g
Sodium408 mg18%
Total carbohydrate3.2 g1%
Fiber0 g0%
Protein15 g30%

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 Medium Cheese and Milk Omelette?

ServingAmountCalories
1 piece (medium)120 g228 kcal
1 slice (thin)60 g114 kcal
1 piece (small)80 g152 kcal
1 slice (thick)90 g171 kcal
100 g100 g190 kcal
1 serving (medium)150 g285 kcal
1 piece (large)180 g342 kcal
1 serving (large)200 g380 kcal
2 piece (double)240 g456 kcal

Calculated from 190 calories per 100 g.

Frequently Asked Questions About Cheese and Milk Omelette

How do you make a cheese and milk omelette?

Whisk the eggs with a small splash of milk, then stir in the cheese. Cook the mixture in a lightly greased pan over medium-low heat until mostly set, then fold it over or cover the pan briefly to finish cooking.

What cheese is best in a cheese and milk omelette?

Cheddar, Monterey Jack, or Swiss melts well in a cheese and milk omelette. Feta adds a saltier, crumbly bite instead of a stretchy melt; taste the cheese before adding salt, since some varieties are already quite salty.

How much milk should you put in a cheese and milk omelette?

Use just a small splash of milk in a cheese and milk omelette; too much can leave the eggs loose and watery. Whisk the milk into the eggs before cooking, and add more cheese rather than extra milk for a richer result.

Why is my cheese and milk omelette watery?

A cheese and milk omelette often turns watery when there is too much milk, when the cheese releases moisture, or when the eggs are undercooked. Drain wet cheeses and cook the mixture gently until just set rather than rushing it over high heat.

How do you keep a cheese and milk omelette fluffy?

For a fluffy cheese and milk omelette, whisk the eggs until evenly blended and cook them over medium-low heat without constantly stirring. Avoid overcooking: once the center is just set and the cheese has melted, take the pan off the heat.

Can you bake a cheese and milk omelette in the oven?

Yes, you can bake a cheese and milk omelette in an oven-safe dish for a thicker, hands-off version. Bake until the center is set, checking it near the end so the eggs do not become dry or rubbery.

What can you add to a cheese and milk omelette?

You can add chopped chives, spinach, mushrooms, or cooked peppers to a cheese and milk omelette. Cook watery vegetables first and drain them well; adding them raw can release moisture and make the eggs soggy.

How long does a cheese and milk omelette last in the fridge?

A cooked cheese and milk omelette keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left out for hours.

How do you reheat a cheese and milk omelette without making it rubbery?

Reheat a cheese and milk omelette gently in a covered pan over low heat or in short bursts in the microwave. High heat makes the eggs tough, so stop as soon as the center is warm.

Can you make a cheese and milk omelette without milk?

Yes, you can make a cheese and milk omelette without the milk; the eggs will still set and the cheese will provide plenty of flavor. The result may be a little less creamy, so cook it gently to keep it tender.

Cheese and Milk Omelette Vitamins & Minerals

Vitamins

Biotin

21.6µg · 72% DV

B12

1.32µg · 55% DV

B2

0.46mg · 35% DV

B5

1.32mg · 26% DV

Minerals

Phosphorus

252mg · 36% DV

Calcium

312mg · 31% DV

Selenium

16µg · 29% DV

Sodium

408mg · 18% DV

Potassium ⭐

204mg · 6% DV

Cheese and Milk Omelette Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

1.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cheese and Milk Omelette

To burn the 228 calories in 1 piece (medium) (120 g):

🚶

56min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Cheese and Milk Omelette?

Cheese and milk omelette is made by cooking beaten eggs with milk and grated or crumbled cheese in a pan. It is a simple home-style variation on the omelette, rather than a dish tied to one particular region.

Milk gives the eggs a softer texture, while the cheese adds a savoury, fuller flavour. It is commonly served warm for breakfast or brunch, but also makes an easy light meal; try it with toast and a crisp salad, or add tomatoes and herbs. The eggs and cheese make it a filling source of protein and calcium. For a lighter result, use a modest amount of cheese and cook it with little oil in a non-stick pan.

How Nutritious Is Cheese and Milk Omelette?

Nutrient density

High

65/ 100

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

40/ 100

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 Cheese and Milk 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 Cheese and Milk Omelette Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Cheese and Milk Omelette Good For?

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

Cheese and Milk Omelette Fat Profile

SATURATED

8.64g

MONOUNSATURATED

5.52g

POLYUNSATURATED

1.32g

⚖️

Omega 6:3 ratio 5.4:1

Above the ideal 4:1 (5.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.