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Cheese Omelette (3 eggs, 50g cheese) Calories
High in protein, calcium, and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Cheese Omelette (3 eggs, 50g cheese) Nutrition Facts
Selected: 100 g
195
KCAL / 100G
Carbs
2.2g
· 5%
Protein
13.8g
· 29%
Fat
14.3g
· 66%
Fiber
0g
Cheese Omelette (3 eggs, 50g cheese) Vitamins & Minerals
Vitamins
B12
1.7µg · 71% DV
Biotin
18µg · 60% DV
B2
0.38mg · 29% DV
B5
1.1mg · 22% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
260mg · 37% DV
Calcium
320mg · 32% DV
Iodine
32µg · 21% DV
Cheese Omelette (3 eggs, 50g cheese) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cheese Omelette (3 eggs, 50g cheese) 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 Omelette (3 eggs, 50g cheese) Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Omelette (3 eggs, 50g cheese) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cheese Omelette (3 eggs, 50g cheese) Fat Profile
SATURATED
6.1g
MONOUNSATURATED
5.1g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
Foods Similar to Cheese Omelette (3 eggs, 50g cheese)
Cheese Omelette (3 eggs, 50g cheese) — Frequently Asked Questions
Can a cheese omelette be eaten outside breakfast?
Yes. It works well as a quick main meal or a filling snack, especially when paired with vegetables, salad, or a whole-grain side.
Is a cheese omelette better before or after a workout?
It is often more comfortable after training because it provides protein and can be satisfying without needing a large portion. Before exercise, tolerance matters, since a richer egg-and-cheese meal may feel heavy for some people.
Does cooking reduce the protein in a cheese omelette?
Cooking does not remove the protein; it mainly changes its structure. Overcooking can make the omelette tougher and less pleasant to eat, though.
How do you keep a cheese omelette from turning rubbery?
Cook it over medium-low heat and stop before it dries out. Adding the cheese toward the end also helps keep the texture softer.
What pairs well with a cheese omelette for a more balanced meal?
Vegetables such as tomatoes, peppers, mushrooms, or leafy greens pair especially well. If you want a more complete plate, add fruit or a whole-grain side depending on your needs.
How does a cheese omelette compare with a plain omelette?
A cheese omelette is usually richer, saltier, and more filling because of the added cheese. A plain omelette may suit people who want a lighter taste or simpler digestion.
How long does a cooked cheese omelette keep in the fridge?
It should not sit out for long and is best refrigerated soon after cooking. For best quality and food safety, eat it within a short time and keep it in a sealed container.
Can you freeze a cheese omelette?
Yes, but the texture may become wetter or slightly spongy after thawing. Freezing in portions and reheating gently gives the best result.
Is it okay to eat a cheese omelette every day?
It can fit into a routine, but variety still matters. Rotating with other protein sources and including plenty of plant foods makes the overall diet more balanced.
Who should be careful with a cheese omelette?
People with egg or dairy allergies should avoid it because both are major allergens here. Some people with lactose sensitivity may also need to consider the type of cheese used and their personal tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.