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Source of protein and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dill, Corn and Salami Omelet (180 g) has 324 calories. That works out to 180 calories per 100 g. It contains 10.4 g of carbs, 22.3 g of protein, 21.2 g of fat and 2 g of fiber. Its 50.4 µg of Selenium covers 92% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
324
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
22.3g
· 45% DV
Fat
21.2g
· 27% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 28% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 21.2 g | 27% |
| Saturated fat | 6.75 g | 34% |
| Trans fat | 0.14 g | |
| Sodium | 936 mg | 41% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 22.3 g | 45% |
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 serving (medium) | 180 g | 324 kcal |
| 1 piece (quarter) | 68 g | 122 kcal |
| 1 piece (small) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (small) | 130 g | 234 kcal |
| 1 piece (half) | 135 g | 243 kcal |
| 1 serving (large) | 250 g | 450 kcal |
| 1 piece (whole) | 270 g | 486 kcal |
Calculated from 180 calories per 100 g.
Whisk the eggs, then warm the chopped salami in a pan and stir in drained corn. Pour in the eggs and cook over medium-low heat; add chopped dill near the end, then fold the omelet.
A Dill, Corn and Salami Omelet uses eggs, dill, corn and salami. Black pepper or a little cheese can be added, but taste before adding salt because salami may already make the filling salty.
Yes, briefly warm the salami in the pan before adding the eggs. This releases its savory flavor into the omelet and lets the eggs cook without overcooking the salami; avoid browning it until dry.
Drain the corn well before adding it to the Dill, Corn and Salami Omelet. Excess liquid can keep the eggs from setting properly, and cooking over moderate heat rather than crowding the pan helps the omelet firm up.
Cheddar or a mild melting cheese pairs well with the sweet corn, dill and salty salami. Add a modest amount after the eggs begin to set so the cheese melts without making the filling difficult to fold.
Yes, dried dill works in a Dill, Corn and Salami Omelet, though its flavor is more concentrated and less fresh than chopped dill. Stir it into the beaten eggs so it has time to flavor them as they cook.
Yes, a Dill, Corn and Salami Omelet can make a filling breakfast because it combines eggs and salami with corn. Add fruit or fresh vegetables on the side for a more varied morning meal.
Leftover Dill, Corn and Salami Omelet keeps for three to four days in the refrigerator when placed in a covered container soon after cooking. Reheat it until steaming hot, rather than leaving it at room temperature.
Yes, you can freeze a Dill, Corn and Salami Omelet, although the eggs may become less tender after thawing. Cool it completely, wrap individual portions airtight, and thaw them in the refrigerator before reheating.
Serve a Dill, Corn and Salami Omelet with a crisp green salad, sliced tomatoes or toast. Fresh vegetables complement the salty salami, while toast makes the omelet more substantial as a quick lunch or brunch.
Vitamins
B12
2.12µg · 88% DV
Biotin
20.16µg · 67% DV
B2
0.63mg · 48% DV
B5
2.07mg · 41% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
342mg · 49% DV
Sodium
936mg · 41% DV
Iodine
56µg · 37% DV
Potassium ⭐
369mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 324 calories in 1 serving (medium) (180 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.
Dill, Corn and Salami Omelet is a quick skillet omelet made with beaten eggs, sweetcorn, chopped dill and pieces of salami. It is a home-style variation rather than a dish tied to one particular region, and the ingredients can be adjusted to suit what is on hand.
The eggs stay tender, while the corn brings a little sweetness, the salami a savoury edge and the dill a fresh, herbal note. Serve it hot for breakfast or brunch with toast, or as a simple light meal with salad. It provides protein and vitamin B12. For a lighter version, use less salami and cooking fat, and let the dill and corn bring flavour.
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 3
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
— Not 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
SATURATED
6.75g
MONOUNSATURATED
8.5g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.