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Egg omelet with strained cheese Calories
High in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Egg omelet with strained cheese (180 g) has 272 calories. That works out to 151 calories per 100 g. It contains 2.7 g of carbs, 24.5 g of protein, 18.5 g of fat and 0 g of fiber. Its 2.1 µg of B12 covers 86% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Egg omelet with strained cheese Nutrition Facts
Selected: 1 serving (medium) · 180 g
272
KCAL / 180G
Carbs
2.7g
· 1% DV
Protein
24.5g
· 49% DV
Fat
18.5g
· 24% 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 4% · Protein 36% · Fat 60%
Egg omelet with strained cheese nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 6.39 g | 32% |
| Trans fat | 0.09 g | |
| Sodium | 531 mg | 23% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 24.5 g | 49% |
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 Serving of Egg omelet with strained cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 272 kcal |
| 0.25 piece (quarter) | 35 g | 53 kcal |
| ½ piece (half) | 70 g | 106 kcal |
| 1 piece (small) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 piece (medium) | 140 g | 211 kcal |
| 1 piece (large) | 220 g | 332 kcal |
| 1 serving (large) | 280 g | 423 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Egg omelet with strained cheese
How do you make an egg omelet with strained cheese?
To make an egg omelet with strained cheese, beat the eggs, fold in crumbled cheese, and cook the mixture in a lightly oiled pan over medium-low heat. Taste the cheese before adding salt, since some strained cheeses are already salty.
What kind of cheese works in an egg omelet with strained cheese?
A fresh, drained cheese that crumbles easily works in an egg omelet with strained cheese. If yours seems wet, drain or blot it first so excess moisture does not make the eggs watery.
Why is my egg omelet with strained cheese watery?
An egg omelet with strained cheese usually turns watery when the cheese holds too much moisture or the eggs cook slowly over very low heat. Drain the cheese beforehand and take the omelet off the heat as soon as the eggs are set.
How do you make an egg omelet with strained cheese fluffy?
Beat the eggs well and cook the egg omelet with strained cheese in a preheated pan over medium-low heat for a fluffier result. Covering the pan briefly helps the top set without having to overcook the bottom.
What can you add to an egg omelet with strained cheese?
Fresh herbs such as parsley, dill, or chives pair well with an egg omelet with strained cheese. Cook watery vegetables, such as mushrooms or tomatoes, first so they release moisture before you add the eggs.
Can you use feta in an egg omelet with strained cheese?
Yes, feta can work in an egg omelet with strained cheese, although it is often saltier and tangier than fresh strained cheese. Crumble it in and taste before seasoning; a less salty fresh cheese gives a milder result.
What should you serve with an egg omelet with strained cheese?
Serve an egg omelet with strained cheese with sliced tomatoes, greens, or toast for a simple meal. Fresh vegetables balance the richness of the eggs and cheese without competing with their flavor.
How long does an egg omelet with strained cheese keep in the fridge?
A cooked egg omelet with strained cheese keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it within two hours of cooking and reheat only the portion you plan to eat.
Can you freeze an egg omelet with strained cheese?
Yes, you can freeze an egg omelet with strained cheese, but its texture may become watery or rubbery after thawing. Freeze individual portions in an airtight container and thaw them in the refrigerator before reheating.
Can you make an egg omelet with strained cheese without milk?
Yes, an egg omelet with strained cheese does not need added milk. The eggs set on their own, and the cheese contributes moisture and richness; adding milk can make the omelet softer but is not essential.
Egg omelet with strained cheese Vitamins & Minerals
Vitamins
B12
2.07µg · 86% DV
Biotin
19.8µg · 66% DV
B2
0.7mg · 54% DV
B5
2.25mg · 45% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
423mg · 60% DV
Iodine
54µg · 36% DV
Calcium
292mg · 29% DV
Sodium
531mg · 23% DV
Potassium ⭐
270mg · 8% DV
Egg omelet with strained cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg omelet with strained cheese
To burn the 272 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.
What is Egg omelet with strained cheese?
Egg omelet with strained cheese combines beaten eggs with drained, fresh-style cheese, cooked together in a pan. The cheese adds a tangy, savory note and a soft, creamy contrast; depending on how long it cooks, the omelet can stay tender or develop a lightly browned outside.
It works for breakfast or a quick lunch, served with sliced tomatoes, greens and toast, or folded into warm flatbread. It is protein-rich and low in carbohydrates, with 13.6 g of protein per 100 g. For a lighter version, use a non-stick pan with little added fat, and taste before adding salt since the cheese may already be salty.
How Nutritious Is Egg omelet with strained cheese?
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 Egg omelet with strained cheese 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 omelet with strained cheese Contain Allergens?
Contains these allergens:
Which Diets Is Egg omelet with strained cheese Good For?
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
Egg omelet with strained cheese Fat Profile
SATURATED
6.39g
MONOUNSATURATED
7.47g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.