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A filling omelet made with eggs and labneh, providing protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Egg omelet with labneh (150 g) has 240 calories. That works out to 160 calories per 100 g. It contains 3.6 g of carbs, 16.2 g of protein, 17.4 g of fat and 0 g of fiber. Its 21 µg of Biotin covers 70% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
240
KCAL / 150G
Carbs
3.6g
· 1% DV
Protein
16.2g
· 32% DV
Fat
17.4g
· 22% 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 6% · Protein 27% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 17.4 g | 22% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0.08 g | |
| Sodium | 495 mg | 22% |
| Total carbohydrate | 3.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 240 kcal |
| 1 ounce (medium) | 28 g | 45 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (small) | 100 g | 160 kcal |
| 2 piece (small) | 100 g | 160 kcal |
| 3 piece (medium) | 150 g | 240 kcal |
| 1 cup (chopped) | 150 g | 240 kcal |
| 1 serving (large) | 220 g | 352 kcal |
| 4 piece (large) | 220 g | 352 kcal |
Calculated from 160 calories per 100 g.
Yes, labneh works well in an egg omelet, adding a tangy, creamy texture. Stir it in as the eggs begin to set, or add small spoonfuls before folding so it warms without making the eggs watery.
Cook an egg omelet with labneh over medium-low heat and avoid overbeating the eggs. Add the labneh once the eggs start setting, then fold the omelet while the centre is still just tender.
Either works: labneh inside an egg omelet melts into a creamy filling, while a spoonful on top keeps its fresh, tangy taste. For a neat fold, use a modest amount inside and add more at serving if desired.
Dill, parsley, chives and mint pair well with an egg omelet with labneh. Add finely chopped herbs to the beaten eggs or scatter them over the finished omelet for a fresher flavour.
An egg omelet with labneh can turn watery if you add too much labneh or cook it too long over high heat. Use moderate heat and fold the omelet as soon as the eggs are set but still soft.
Yes, you can bake an egg omelet with labneh in an oven-safe dish. Pour in the beaten eggs, add small dollops of labneh, and bake until the centre is set; avoid adding watery vegetables without draining them first.
Spinach, mushrooms, bell peppers and cooked onions all work in an egg omelet with labneh. Cook vegetables that release moisture first, then add them to the eggs so the omelet stays tender rather than soggy.
Serve an egg omelet with labneh hot, with chopped tomatoes, cucumber, olives or toast. A sprinkle of herbs or black pepper complements the labneh’s tang without overpowering the mild flavour of the eggs.
An egg omelet with labneh keeps in the refrigerator for up to three to four days when stored promptly in a sealed container. Reheat it until steaming hot, and discard it if it has been left out for more than two hours.
Freezing an egg omelet with labneh is possible, but the eggs may become rubbery and the labneh can separate after thawing. It tastes and feels better freshly cooked, so refrigerate leftovers for short-term storage instead.
Vitamins
Biotin
21µg · 70% DV
B12
1.65µg · 69% DV
B5
1.5mg · 30% DV
B2
0.36mg · 28% DV
Minerals
Selenium
33µg · 60% DV
Iodine
83µg · 55% DV
Phosphorus
240mg · 34% DV
Sodium
495mg · 22% DV
Potassium ⭐
218mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 240 calories in 1 serving (medium) (150 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.
Egg omelet with labneh combines eggs cooked into a soft omelet with labneh, a thick, tangy strained-yogurt cheese common in the Levant and widely used across the Middle East. The labneh may be folded into the eggs or spread through the omelet, giving it a creamy finish.
It makes an easy breakfast or light meal, often served warm with bread, tomatoes, cucumber or fresh herbs. Its mild egg flavour is balanced by labneh’s gentle tang, and it provides protein as well as calcium. For a lighter plate, cook it with just a little oil and pair it with vegetables or a crisp salad.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
6.3g
MONOUNSATURATED
7.2g
POLYUNSATURATED
3.9g
Omega 6:3 ratio 6.1:1
Above the ideal 4:1 (6.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.