1 piece (medium) of Egg and cheese omelette (120 g) has 228 calories. That works out to 190 calories per 100 g. It contains 3 g of carbs, 16.2 g of protein, 17.4 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.

What is Egg and cheese omelette?

Egg and cheese omelette is a simple dish of beaten eggs cooked in a pan with cheese, either mixed through or tucked inside before folding. It is a familiar home-cooked breakfast in Turkey and is also easy to make in kitchens around the world; the cheese can be mild or sharper depending on what you have on hand.

It is best served warm, with a tender centre and softly melted cheese. In Turkey, it often appears at breakfast alongside bread, tomatoes or olives, with tea; elsewhere, it can be paired with toast or a green salad for a quick meal. It provides protein and calcium and tends to be filling. For a lighter plate, use a little less cheese and cooking fat, and add fresh vegetables.

Egg and cheese omelette Nutrition Facts

Selected: 100 g

190

KCAL / 100G

Carbs

2.5g

· 1% DV

Protein

13.5g

· 27% DV

Fat

14.5g

· 19% DV

Fiber

· 0% 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%

Egg and cheese omelette Vitamins & Minerals

Vitamins

Biotin

18µg · 60% DV

B12

1.2µg · 50% DV

0.38mg · 29% DV

1.1mg · 22% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

210mg · 30% DV

Calcium

210mg · 21% DV

Zinc

2mg · 18% DV

How Nutritious Is Egg and cheese omelette?

Nutrient density

High

65/ 100

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

41/ 100

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.

Egg and cheese omelette Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg and cheese omelette

To burn the 190 calories in 100 g:

🚶

47min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

26min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg and cheese omelette 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 Egg and cheese omelette Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg and cheese omelette Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Egg and cheese omelette Fat Profile

SATURATED

6.2g

MONOUNSATURATED

5.2g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 8.5:1

Above the ideal 4:1 (8.5:1).

Compare Egg and cheese omelette

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Egg and cheese omelette vs Protein Powder190 kcal fewer per 100 g

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Egg and cheese omelette vs Menemen95 kcal more per 100 g

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Foods Similar to Egg and cheese omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

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85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

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Vegan Protein Powder

370 kcal

Frequently Asked Questions About Egg and cheese omelette

How do you make an egg and cheese omelette?

To make an egg and cheese omelette, beat the eggs, pour them into a lightly greased heated pan, and add cheese once the eggs begin to set. Fold the omelette over the filling and cook gently until the cheese melts.

What is the best cheese for an egg and cheese omelette?

Cheddar is a popular choice for an egg and cheese omelette because it melts well and has a pronounced savory flavor. Swiss, mozzarella, feta, or goat cheese also work; use less salty cheese if you want a milder result.

How do you make an egg and cheese omelette fluffy?

For a fluffy egg and cheese omelette, beat the eggs until evenly blended and cook them over medium-low heat. Avoid pressing the eggs down or cooking them until dry; add the cheese while the center is still slightly soft.

Why does my egg and cheese omelette turn watery?

An egg and cheese omelette can turn watery when its fillings release moisture as they cook. Cook ingredients such as mushrooms, tomatoes, and spinach separately first, then add them once excess liquid has evaporated.

How do you stop an egg and cheese omelette from sticking?

Use a clean nonstick pan, preheat it over medium heat, and lightly coat the surface with butter or oil before adding the eggs. Let the eggs begin to set before trying to move or fold the omelette.

When should you add cheese to an egg and cheese omelette?

Add the cheese to an egg and cheese omelette when the eggs have mostly set but the surface is still a little moist. This gives the cheese time to melt as you fold the omelette without overcooking the eggs.

Can you add vegetables to an egg and cheese omelette?

Yes, vegetables such as peppers, onions, spinach, and mushrooms go well in an egg and cheese omelette. Cook watery vegetables first so they do not make the eggs runny, then add them with the cheese before folding.

How long does an egg and cheese omelette last in the fridge?

Keep an egg and cheese omelette in a covered container in the refrigerator and eat it within a few days. Refrigerate leftovers promptly rather than leaving them at room temperature, and discard the omelette if its smell or texture has changed.

Can you reheat an egg and cheese omelette?

Yes, you can reheat an egg and cheese omelette in a covered pan over low heat or in a microwave. Heat it until hot throughout, using gentle heat to keep the eggs from becoming rubbery.

Is an egg and cheese omelette a good breakfast before a workout?

An egg and cheese omelette can work before a workout if you have enough time to digest it. For energy during exercise, pair it with a carbohydrate-rich food such as toast or fruit; a large, fatty meal may feel heavy right beforehand.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026