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Rich in protein and calcium, contains healthy olive oil fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Cheese & olive oil omelette (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 2.6 g of carbs, 16.2 g of protein, 21 g of fat and 0 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
16.2g
· 32% DV
Fat
21g
· 27% 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 4% · Protein 25% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 21 g | 27% |
| Saturated fat | 7.32 g | 37% |
| Trans fat | 0.06 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 16.2 g | 32% |
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 | 264 kcal |
| 1 slice (thin) | 40 g | 88 kcal |
| 1 slice (thick) | 60 g | 132 kcal |
| 1 piece (small) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 1 serving (large) | 200 g | 440 kcal |
| 2 piece (double) | 240 g | 528 kcal |
Calculated from 220 calories per 100 g.
Beat the eggs until combined, warm olive oil in a pan over medium-low heat, then pour in the eggs. When the base begins to set, add grated cheese, fold the omelette, and take it off the heat while still tender.
Cheddar, Gruyère, and mozzarella all melt well in a cheese and olive oil omelette. Grated cheese melts more evenly than thick slices; mozzarella gives a softer, stretchier center, while cheddar or Gruyère has a more pronounced flavor.
Add the cheese to a cheese and olive oil omelette once the eggs have started setting but are still slightly soft on top. This gives the cheese time to melt before the eggs overcook; covering the pan briefly can help.
A cheese and olive oil omelette usually sticks when the pan is too hot, poorly coated with oil, or not nonstick. Warm the pan gently, spread the oil across the cooking surface, and let the eggs set before trying to fold them.
Yes, extra-virgin olive oil works in a cheese and olive oil omelette and adds a fruity flavor. Cook over medium-low heat rather than letting the oil smoke, which can make the omelette taste bitter.
A cheese and olive oil omelette can turn watery if you add vegetables without cooking off their moisture first. Cook ingredients such as mushrooms, spinach, or tomatoes separately, drain excess liquid, and then add them to the eggs.
Let the base of the cheese and olive oil omelette set before folding, and use a flexible spatula to lift one edge gently. If the center is still very runny, cook it a little longer on low heat instead of forcing the fold.
Put leftover cheese and olive oil omelette in a covered container in the refrigerator promptly rather than leaving it at room temperature. Eat it soon, and discard it if it has been left out for an extended period.
Reheat a cheese and olive oil omelette gently in a covered pan over low heat, just until warmed through. Avoid high heat or prolonged cooking, which makes the eggs tough; a microwave can also work in short bursts.
Serve a cheese and olive oil omelette with toast, a green salad, or sliced tomatoes for a simple meal. Fresh herbs such as chives or parsley add brightness and pair well with the melted cheese.
Vitamins
Biotin
21.6µg · 72% DV
B12
1.32µg · 55% DV
B2
0.42mg · 32% DV
B5
1.32mg · 26% DV
Minerals
Phosphorus
288mg · 41% DV
Selenium
19µg · 35% DV
Calcium
312mg · 31% DV
Sodium
504mg · 22% DV
Potassium ⭐
132mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 264 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.
A Cheese & olive oil omelette is made by cooking beaten eggs in olive oil and folding in kaşar, a mild Turkish semi-hard cheese. As it melts, the cheese gives the soft centre a creamy, slightly stretchy texture, while the outside turns lightly golden.
In Turkey, it is usually served hot for breakfast, often with tomatoes, cucumber, olives and bread. It also makes an easy, filling meal at any time of day. The eggs and cheese make it a protein-rich choice, while olive oil adds much of its fat. For a lighter plate, use a modest amount of oil and serve it with fresh salad or sliced vegetables.
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
7.32g
MONOUNSATURATED
8.64g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 12.9:1
Above the ideal 4:1 (12.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.