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Cheese Omelette in Olive Oil Calories
High in protein, healthy fats from olive oil, source of calcium and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese Omelette in Olive Oil (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 2.5 g of carbs, 16.2 g of protein, 20.6 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.
Cheese Omelette in Olive Oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
16.2g
· 32% DV
Fat
20.6g
· 26% 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%
Cheese Omelette in Olive Oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 20.6 g | 26% |
| Saturated fat | 6.24 g | 31% |
| Trans fat | 0.06 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 2.5 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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How Many Calories in 1 Medium Cheese Omelette in Olive Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 264 kcal |
| 1 piece (extra small) | 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) | 160 g | 352 kcal |
| 1 serving (large) | 200 g | 440 kcal |
| 2 piece (double) | 240 g | 528 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Cheese Omelette in Olive Oil
How do you make a cheese omelette in olive oil?
To make a cheese omelette in olive oil, beat the eggs, warm the oil over medium-low heat, and pour in the eggs. Add grated or crumbled cheese while the centre is still slightly soft, then fold and finish cooking without browning the eggs.
What cheese is best in a cheese omelette in olive oil?
Cheddar melts smoothly in a cheese omelette in olive oil, while feta gives it a saltier, tangier bite. For a stretchy texture, use mozzarella; for a milder flavour, choose Monterey Jack. Taste salty cheeses before adding extra salt.
Can you cook a cheese omelette in olive oil instead of butter?
Yes, olive oil works well instead of butter in a cheese omelette. It gives the eggs a light fruity flavour rather than a buttery one; use moderate heat and avoid letting the oil smoke, which can make the flavour harsh.
How do you make a cheese omelette in olive oil fluffy?
For a fluffy cheese omelette in olive oil, whisk the eggs just until the whites and yolks are combined, then cook them gently in a warm pan. Avoid pressing the omelette flat, and fold it while the centre is still a little soft.
Why is my cheese omelette in olive oil watery?
A cheese omelette in olive oil can turn watery when the cheese releases moisture or vegetables are added without being cooked first. Drain wet cheese and cook watery vegetables separately; moderate heat also helps the eggs set without separating.
When should you add cheese to a cheese omelette in olive oil?
Add cheese to a cheese omelette in olive oil once the eggs have begun to set but the surface is still slightly moist. This gives the cheese time to soften without overcooking the eggs; crumble or grate it so it melts evenly.
Can you add vegetables to a cheese omelette in olive oil?
Yes, you can add vegetables to a cheese omelette in olive oil. Cook mushrooms, spinach, peppers, or onions first to remove excess moisture, then add them with the cheese; too much uncooked filling can make the omelette tear or turn soggy.
What should you serve with a cheese omelette in olive oil?
A cheese omelette in olive oil pairs well with a green salad, sliced tomatoes, sautéed vegetables, or whole-grain toast. Choose fresh, lightly seasoned sides if the cheese is salty, so the meal does not become overly rich or salty.
How long does a cheese omelette in olive oil last in the fridge?
Store a cheese omelette in olive oil in a covered container in the refrigerator and eat it within three to four days. Refrigerate it within two hours of cooking, and discard it if it has been left out longer or seems spoiled.
Is a cheese omelette in olive oil a healthy breakfast?
A cheese omelette in olive oil can be a nourishing breakfast, providing protein along with calcium and vitamin B12 from the eggs and cheese. Add vegetables or fruit for variety, and go easy on added salt if the cheese is already salty.
Cheese Omelette in Olive Oil Vitamins & Minerals
Vitamins
Biotin
21.6µg · 72% DV
B12
1.32µg · 55% DV
B2
0.46mg · 35% DV
B5
1.32mg · 26% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
264mg · 38% DV
Calcium
288mg · 29% DV
Sodium
468mg · 20% DV
Potassium ⭐
144mg · 4% DV
Cheese Omelette in Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese Omelette in Olive Oil
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.
What is Cheese Omelette in Olive Oil?
Cheese Omelette in Olive Oil is made by folding or mixing cheese into beaten eggs and cooking them in olive oil. It is a simple home-style preparation rather than a dish tied to one particular region, and the cheese can vary with local tastes. In Turkey, it is often served warm at breakfast; elsewhere, it fits easily into a brunch or a quick light meal.
The eggs set softly around the cheese, while olive oil adds a fruity note. Serve it with bread and fresh tomatoes or greens, or alongside a salad for lunch. It provides substantial protein, and the cheese contributes calcium and vitamin B12; the olive oil also makes the dish fairly rich in fat. For a lighter plate, use less oil and add extra vegetables.
How Nutritious Is Cheese Omelette in Olive Oil?
Nutrient density
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.
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 in Olive Oil 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 in Olive Oil Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Omelette in Olive Oil Good For?
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
Cheese Omelette in Olive Oil Fat Profile
SATURATED
6.24g
MONOUNSATURATED
10.44g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.