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Cheese omelette (low oil) Calories
High in protein and calcium, low oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese omelette (low oil) (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 2.6 g of carbs, 16.2 g of protein, 13.8 g of fat and 0 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cheese omelette (low oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
16.2g
· 32% DV
Fat
13.8g
· 18% 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 5% · Protein 32% · Fat 63%
Cheese omelette (low oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 6.24 g | 31% |
| Trans fat | 0.02 g | |
| Sodium | 396 mg | 17% |
| 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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How Many Calories in 1 Medium Cheese omelette (low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 1 slice (thick) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 2 piece (double) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Cheese omelette (low oil)
How do you make a low-oil cheese omelette?
Cook beaten eggs in a warm non-stick pan with a thin film of oil, then add grated cheese when the top is still slightly soft. Fold the omelette over and cook gently until the cheese melts and the center is set.
Which cheese melts best in a low-oil cheese omelette?
Cheddar, mozzarella, and Gruyère all melt well in a low-oil cheese omelette. Cheddar gives a sharper flavor, mozzarella makes stretchy strands, and Gruyère adds a nutty taste; grate the cheese so it melts before the eggs overcook.
Why is my low-oil cheese omelette watery?
A low-oil cheese omelette often turns watery when the cheese or added vegetables release moisture, or when the eggs are undercooked. Pat wet ingredients dry, avoid overfilling, and cook gently until the egg is just set.
How do you stop a low-oil cheese omelette from breaking when you fold it?
Let the bottom of the low-oil cheese omelette set before folding, and keep the heat moderate so the eggs do not become brittle. Add the cheese while the top is still a little soft, then use a flexible spatula to fold it once.
Can you make a low-oil cheese omelette without flipping it?
Yes, you can make a low-oil cheese omelette without flipping it. Cover the pan briefly so the top cooks with trapped heat, add the cheese, and fold the omelette when the surface is nearly set.
Should you add milk to a low-oil cheese omelette?
No, milk is not necessary in a low-oil cheese omelette. It can make the egg mixture looser, while properly whisked eggs cooked over moderate heat already give a tender result.
Can you add vegetables to a low-oil cheese omelette?
Yes, you can add vegetables to a low-oil cheese omelette, but cook moisture-rich options such as mushrooms or tomatoes first. Removing excess liquid keeps the eggs from turning watery and helps the omelette fold neatly.
What should you serve with a low-oil cheese omelette?
A low-oil cheese omelette pairs well with a green salad, sliced tomatoes, or whole-grain toast. Fresh fruit also works for breakfast; choose a simple side if the cheese is especially rich or salty.
How long does a low-oil cheese omelette keep in the fridge?
A cooked low-oil cheese omelette keeps for up to three to four days in a refrigerator set at 40°F (4°C) or colder. Refrigerate it promptly in a covered container, then reheat until steaming hot before eating.
Is a low-oil cheese omelette a filling breakfast?
Yes, a low-oil cheese omelette can be filling because eggs and cheese provide protein and fat. Add vegetables and whole-grain toast for a more substantial breakfast that also offers fiber.
Cheese omelette (low oil) Vitamins & Minerals
Vitamins
Biotin
21.6µg · 72% DV
B12
1.32µg · 55% DV
B2
0.42mg · 32% DV
B5
1.32mg · 26% DV
Minerals
Phosphorus
252mg · 36% DV
Selenium
17µg · 31% DV
Calcium
276mg · 28% DV
Sodium
396mg · 17% DV
Potassium ⭐
168mg · 5% DV
Cheese omelette (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese omelette (low oil)
To burn the 204 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 (low oil)?
A cheese omelette (low oil) is made by cooking beaten eggs with cheese, then folding the set but still tender egg around the melting filling. Omelettes have roots in European cooking and are now a familiar home and café dish in many places; the cheese can vary with local tastes.
It is usually served warm, often with toast or bread and a simple salad, and makes an easy breakfast, brunch or light meal. The eggs and cheese make it a protein-rich choice, while using little oil keeps it less heavy than a richer, butter-fried version. Add herbs or sliced vegetables for freshness, or serve it with fruit and toast for a more filling meal.
How Nutritious Is Cheese omelette (low oil)?
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 (low 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 (low oil) Contain Allergens?
Contains these allergens:
Which Diets Is Cheese omelette (low 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 (low oil) Fat Profile
SATURATED
6.24g
MONOUNSATURATED
4.44g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.