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Protein-rich egg omelet with dill and spices
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dill-spiced omelet (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 2.5 g of carbs, 15.4 g of protein, 16.1 g of fat and 0.6 g of fiber. Its 22.8 µg of Biotin covers 76% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
216
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
15.4g
· 31% DV
Fat
16.1g
· 21% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 28% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 4.02 g | 20% |
| Trans fat | 0.05 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 15.4 g | 31% |
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) | 120 g | 216 kcal |
| 1 piece (small) | 55 g | 99 kcal |
| 1 piece (medium) | 85 g | 153 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (large) | 130 g | 234 kcal |
| 2 piece (double) | 170 g | 306 kcal |
| 1 serving (large) | 180 g | 324 kcal |
| 1 serving (extra large) | 240 g | 432 kcal |
Calculated from 180 calories per 100 g.
Whisk the eggs with salt and your chosen spices, then stir in finely chopped dill. Pour the mixture into a lightly buttered or oiled pan over medium-low heat; cook until mostly set, then fold and finish cooking.
Black pepper and paprika pair well with dill in a dill-spiced omelet; a little chili or garlic powder also works. Keep the seasoning modest so it complements rather than overwhelms the dill’s fresh, grassy flavor.
Add chopped fresh dill to the beaten eggs just before cooking a dill-spiced omelet. This spreads it through the mixture while helping preserve its aroma; adding a little extra on top after cooking gives a fresher herbal note.
Use a well-seasoned nonstick pan, coat it lightly with butter or oil, and let it warm before adding the eggs. A dill-spiced omelet is easier to release once its underside has set, so avoid trying to move it too soon.
Yes, cheese works well in a dill-spiced omelet. Crumbled feta adds a salty, tangy contrast, while grated cheddar melts smoothly; add the cheese once the eggs begin to set so it warms without making the mixture difficult to fold.
Beat the eggs thoroughly until the whites and yolks are evenly combined, then cook the dill-spiced omelet over moderate-low heat. A covered pan helps the top set gently, while high heat can brown the underside before the center is cooked.
Yes, dried dill can season a dill-spiced omelet, though its flavor is more concentrated and less bright than fresh dill. Mix it into the beaten eggs before cooking so it has time to soften and distribute evenly.
Serve a dill-spiced omelet with sliced tomatoes, cucumber, toast, or a simple green salad. For a heartier brunch, pair it with roasted potatoes; the fresh, savory flavors also go well with plain yogurt.
A dill-spiced omelet is best cooked just before serving because it can lose its soft texture as it sits. You can chop the dill and measure the seasonings ahead, then whisk them with the eggs shortly before cooking.
A cooked dill-spiced omelet keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly, and reheat until hot throughout; the dill’s aroma may fade and the eggs may become firmer after storage.
Vitamins
Biotin
22.8µg · 76% DV
B12
1.26µg · 53% DV
B2
0.52mg · 40% DV
B5
1.74mg · 35% DV
Minerals
Selenium
34µg · 62% DV
Iodine
55µg · 37% DV
Phosphorus
246mg · 35% DV
Sodium
372mg · 16% DV
Potassium ⭐
186mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 calories in 1 serving (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.
A dill-spiced omelet is made by beating eggs with chopped dill and seasonings, then cooking the mixture in a pan. It is a simple home-style variation rather than a dish tied to one specific region, and the spice mix can vary from kitchen to kitchen.
The eggs make it tender and softly set, while dill adds a fresh, grassy note and the spices bring warmth. Serve it hot for breakfast or a quick lunch, with toast, tomatoes or a green salad; it also works well in a wrap. It provides protein with relatively little carbohydrate. For a lighter plate, use a modest amount of cooking fat and add vegetables alongside.
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 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.
Contains these allergens:
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
SATURATED
4.02g
MONOUNSATURATED
7.5g
POLYUNSATURATED
1.94g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.