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Omelette made with eggs, cheese, and milk; rich in protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 17 g | 22% |
| Saturated fat | 8.64 g | 43% |
| Trans fat | 0.1 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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 piece (medium) | 120 g | 228 kcal |
| 1 slice (thin) | 60 g | 114 kcal |
| 1 piece (small) | 80 g | 152 kcal |
| 1 slice (thick) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 1 piece (large) | 180 g | 342 kcal |
| 1 serving (large) | 200 g | 380 kcal |
| 2 piece (double) | 240 g | 456 kcal |
Calculated from 190 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 228 calories in 1 piece (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.
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.
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
— 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
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.