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Cheese Omelette (4 Eggs) Calories
High in protein, calcium, and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (large) of Cheese Omelette (4 Eggs) (220 g) has 462 calories. That works out to 210 calories per 100 g. It contains 4.8 g of carbs, 34.1 g of protein, 34.1 g of fat and 0 g of fiber. Its 48.4 µg of Biotin covers 161% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cheese Omelette (4 Eggs) Nutrition Facts
Selected: 1 piece (large) · 220 g
462
KCAL / 220G
Carbs
4.8g
· 2% DV
Protein
34.1g
· 68% DV
Fat
34.1g
· 44% 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 29% · Fat 67%
Cheese Omelette (4 Eggs) nutrition facts table · 1 piece (large) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 462 kcal | |
| Total fat | 34.1 g | 44% |
| Saturated fat | 15.84 g | 79% |
| Trans fat | 0.11 g | |
| Sodium | 902 mg | 39% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 34.1 g | 68% |
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 Large Cheese Omelette (4 Eggs)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (large) | 220 g | 462 kcal |
| 1 slice (thin) | 55 g | 116 kcal |
| 1 slice (thick) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 100 g | 210 kcal |
| ½ serving (half) | 110 g | 231 kcal |
| 1 piece (medium) | 150 g | 315 kcal |
| 1 serving (whole) | 220 g | 462 kcal |
| 1 piece (extra large) | 300 g | 630 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Cheese Omelette (4 Eggs)
How do you make a cheese omelette (4 eggs)?
To make a cheese omelette (4 eggs), beat the eggs, pour them into a lightly buttered warm pan, and cook over medium-low heat. Add the cheese once the edges begin to set, fold the omelette, and cook until the eggs are just set.
How do you make a cheese omelette (4 eggs) fluffy?
A cheese omelette (4 eggs) turns out fluffier when you beat the eggs until evenly combined and cook them gently. Covering the pan briefly helps the top set with steam; avoid stirring continuously, which makes the omelette dense and broken.
What is the best cheese for a cheese omelette (4 eggs)?
Cheddar is a reliable choice for a cheese omelette (4 eggs) because it melts readily and has a pronounced savory flavor. Gruyère melts smoothly too, while feta gives a saltier, crumbly result rather than a stretchy filling.
When should you add cheese to a cheese omelette (4 eggs)?
Add cheese to a cheese omelette (4 eggs) after the egg has begun setting around the edges but is still slightly wet on top. Sprinkle it over one half, then fold; the trapped heat melts the cheese without overcooking the eggs.
How do you stop a cheese omelette (4 eggs) from sticking to the pan?
Use a clean nonstick pan and a thin coating of butter or oil to stop a cheese omelette (4 eggs) from sticking. Let the pan warm before adding the eggs, then loosen the edges gently with a flexible spatula as they set.
Why does a cheese omelette (4 eggs) turn watery?
A cheese omelette (4 eggs) can turn watery when its cheese or vegetable filling releases moisture, or when the eggs are cooked too slowly for too long. Drain wet fillings first and use moderate heat so the eggs set without separating.
Can you make a cheese omelette (4 eggs) in the oven?
Yes, you can bake a cheese omelette (4 eggs) in an oven-safe skillet. Cook the eggs briefly on the stovetop until the edges begin to set, add cheese, then finish in a preheated oven until the center is just set.
How long does a cooked cheese omelette (4 eggs) keep in the fridge?
A cooked cheese omelette (4 eggs) keeps for up to three to four days in the refrigerator when promptly chilled in a covered container. Reheat it until hot throughout, and discard it if it has been left at room temperature for over two hours.
What can you serve with a cheese omelette (4 eggs)?
Serve a cheese omelette (4 eggs) with a green salad, sautéed vegetables, or toast for a simple meal. Roasted potatoes make it more substantial, while fresh tomatoes or fruit add a lighter, fresher contrast to the rich eggs and cheese.
Can you add vegetables to a cheese omelette (4 eggs)?
Yes, spinach, mushrooms, peppers, and onions all work in a cheese omelette (4 eggs). Cook vegetables with high water content first and let excess liquid evaporate; adding them raw can leave the eggs damp and make the omelette harder to fold.
Cheese Omelette (4 Eggs) Vitamins & Minerals
Vitamins
Biotin
48.4µg · 161% DV
B12
3.52µg · 147% DV
B2
0.84mg · 65% DV
Vitamin A
484µg · 54% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
572mg · 82% DV
Calcium
572mg · 57% DV
Iodine
59µg · 39% DV
Sodium
902mg · 39% DV
Potassium ⭐
396mg · 12% DV
Cheese Omelette (4 Eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese Omelette (4 Eggs)
To burn the 462 calories in 1 piece (large) (220 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.
What is Cheese Omelette (4 Eggs)?
A cheese omelette made with four eggs is a simple pan-cooked dish, with cheese folded into or melted over beaten eggs. It is a familiar breakfast and brunch choice in many places, though the cheese and seasonings vary from kitchen to kitchen.
Its tender, softly set eggs pair with the salty, creamy taste of melted cheese; the outside may be lightly browned. Serve it warm with toast and fresh vegetables, or add a green salad for an easy lunch. It provides plenty of protein and very little carbohydrate. For a lighter version, use a modest amount of cheese and cook it with just a little oil or butter.
How Nutritious Is Cheese Omelette (4 Eggs)?
Nutrient density
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.
Satiety score
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.
Is Cheese Omelette (4 Eggs) 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 (4 Eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Omelette (4 Eggs) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cheese Omelette (4 Eggs) Fat Profile
SATURATED
15.84g
MONOUNSATURATED
11.44g
POLYUNSATURATED
3.08g
Omega 6:3 ratio 6.6:1
Above the ideal 4:1 (6.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.