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High protein, low carb, rich in calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Cheese omelet with butter and parsley (140 g) has 356 calories. That works out to 254 calories per 100 g. It contains 2.9 g of carbs, 19.9 g of protein, 29.1 g of fat and 0.4 g of fiber. Its 25.2 µg of Biotin covers 84% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 140 g
356
KCAL / 140G
Carbs
2.9g
· 1% DV
Protein
19.9g
· 40% DV
Fat
29.1g
· 37% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 23% · Fat 74%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | |
| Total fat | 29.1 g | 37% |
| Saturated fat | 11.34 g | 57% |
| Trans fat | 0.42 g | |
| Sodium | 511 mg | 22% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 19.9 g | 40% |
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) | 140 g | 356 kcal |
| 1 piece (mini) | 70 g | 178 kcal |
| 1 piece (small) | 90 g | 229 kcal |
| 100 g | 100 g | 254 kcal |
| 1 serving (half) | 110 g | 279 kcal |
| 1 piece (large) | 190 g | 483 kcal |
| 1 serving (double) | 220 g | 559 kcal |
| 1 piece (jumbo) | 260 g | 660 kcal |
Calculated from 254 calories per 100 g.
Beat the eggs, stir in chopped parsley and cheese, then pour the mixture into a warm pan with melted butter. Cook over medium-low heat until mostly set, fold it over, and serve while hot.
Cheddar melts smoothly and gives the omelet a savory flavor, while feta adds a saltier, crumbly texture. If you choose a salty cheese, taste the mixture before adding extra salt.
Excess moisture in the cheese or cooking the eggs too quickly can leave the omelet watery. Drain wet cheese first, use moderate heat, and let the finished omelet rest briefly before serving.
Either works: mixing chopped parsley into the eggs spreads its flavor throughout, while adding it on top keeps the herb fresher and more aromatic. For both texture and flavor, use some in the mixture and a little as a garnish.
Use a nonstick pan over medium-low heat and let the butter coat the cooking surface before adding the eggs. Wait until the edges begin to set before loosening them gently with a flexible spatula.
Yes, milk is not needed; eggs, cheese, butter, and parsley are enough. Leaving it out also avoids adding extra liquid, which can make the omelet take longer to set and become harder to fold.
Yes, you can cook it ahead and refrigerate it in a covered container, though it tastes best freshly made. For a fresher texture, chop the parsley and portion the cheese ahead, then cook the eggs just before eating.
Yes, but freezing can make the eggs and cheese watery or rubbery after thawing. If you do freeze it, wrap individual portions tightly, thaw them in the refrigerator, and reheat thoroughly before serving.
Fresh tomatoes, toast, and a simple green salad make good accompaniments. Their fresh, crisp textures balance the omelet’s buttery richness without competing with the parsley and melted cheese.
It is safer to cook the omelet until the eggs are fully set, especially when serving young children, older adults, or anyone at higher risk from foodborne illness. Keep the heat moderate so the center cooks without browning the outside too much.
Vitamins
Biotin
25.2µg · 84% DV
B12
1.29µg · 54% DV
Vitamin K
53.2µg · 44% DV
B2
0.48mg · 37% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
333mg · 48% DV
Calcium
255mg · 26% DV
Iodine
34µg · 23% DV
Sodium
511mg · 22% DV
Potassium ⭐
217mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 356 calories in 1 piece (medium) (140 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 omelet with butter and parsley is a simple egg dish, made by cooking beaten eggs in butter and finishing them with cheese and chopped parsley. The cheese melts into the eggs, while the type of cheese can vary with local taste and what is on hand.
Omelettes are enjoyed in many places, commonly at breakfast or brunch, served hot with toast or alongside a salad for a light meal. Butter gives this version a rich, tender texture; cheese adds savouriness, and parsley brings a fresh note. It is high in protein and calcium and low in carbohydrates, with 14.2 g of protein per 100 g. For a lighter plate, use a little less butter 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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
11.34g
MONOUNSATURATED
11.2g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.