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High in protein; source of vitamin B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (large) of Four-Egg Ricotta Omelet (260 g) has 403 calories. That works out to 155 calories per 100 g. It contains 4.9 g of carbs, 32.8 g of protein, 28.3 g of fat and 0 g of fiber. Its 67.6 µg of Selenium covers 123% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (large) · 260 g
403
KCAL / 260G
Carbs
4.9g
· 2% DV
Protein
32.8g
· 66% DV
Fat
28.3g
· 36% 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 5% · Protein 32% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 403 kcal | |
| Total fat | 28.3 g | 36% |
| Saturated fat | 10.79 g | 54% |
| Trans fat | 0.1 g | |
| Sodium | 400 mg | 17% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 32.8 g | 66% |
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 (large) | 260 g | 403 kcal |
| 1 piece (quarter) | 65 g | 101 kcal |
| 100 g | 100 g | 155 kcal |
| 1 piece (half) | 130 g | 202 kcal |
| 1 serving (small) | 130 g | 202 kcal |
| 1 serving (medium) | 195 g | 302 kcal |
| 1 piece (whole) | 260 g | 403 kcal |
Calculated from 155 calories per 100 g.
Whisk the eggs until combined, then cook them in a lightly greased pan over medium-low heat. Once the eggs begin to set, add spoonfuls of ricotta, fold the omelet, and cook until the eggs are fully set.
A Four-Egg Ricotta Omelet can turn watery if the ricotta contains excess moisture or the pan is too hot. Drain very wet ricotta before cooking and use gentle heat so the eggs set without forcing liquid out of the cheese.
Yes, cottage cheese can replace ricotta in a Four-Egg Ricotta Omelet, but it will be lumpier and may release more liquid. Drain it first, and mash the curds if you want a smoother filling.
Use a well-seasoned nonstick pan and lightly coat its surface with butter or oil before adding the eggs. Let the edges set, then loosen them gently with a flexible spatula instead of moving the omelet constantly.
Yes, spinach works well in a Four-Egg Ricotta Omelet. Cook fresh spinach briefly first and remove excess liquid before adding it, since watery greens can make the eggs loose and dilute the ricotta filling.
A Four-Egg Ricotta Omelet is usually folded so the ricotta stays in soft pockets and the eggs hold their shape. For a more evenly creamy texture, you can gently stir small spoonfuls of ricotta through the eggs as they cook.
A Four-Egg Ricotta Omelet is best freshly cooked because reheating can make the eggs firmer and the ricotta grainier. If you need to prepare it ahead, cook it fully, refrigerate it promptly, and reheat it gently before serving.
A Four-Egg Ricotta Omelet pairs well with toast, roasted tomatoes, sautéed mushrooms, or a crisp green salad. Choose a simple side so it complements the mild ricotta rather than overpowering it.
Yes, a Four-Egg Ricotta Omelet can be frozen, but its texture may become watery or grainy after thawing. Wrap individual portions airtight, thaw them in the refrigerator, and reheat gently for the best result.
Ricotta does not melt into a smooth, stretchy layer in a Four-Egg Ricotta Omelet. It softens into creamy pockets instead, so add it in small spoonfuls after the eggs start setting if you want those distinct pockets.
Vitamins
B12
2.73µg · 114% DV
Biotin
31.2µg · 104% DV
B2
0.99mg · 76% DV
B5
3.51mg · 70% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
499mg · 71% DV
Iodine
81µg · 54% DV
Zinc
3.07mg · 28% DV
Sodium
400mg · 17% DV
Potassium ⭐
369mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 403 calories in 1 serving (large) (260 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 Four-Egg Ricotta Omelet is made by cooking beaten eggs with ricotta, a mild, fresh Italian cheese. Unlike a stretchy, browned cheese filling, ricotta stays soft and gives the eggs a creamy texture. It is a simple home-style omelet rather than a dish tied to one particular regional tradition.
It works well for breakfast or brunch, served warm with toast, salad or sautéed vegetables; in Turkey, you could also enjoy it with tomatoes, greens and tea. The eggs and cheese make it protein-rich, with little carbohydrate, and it provides vitamin B12 and selenium. For a lighter plate, use a modest amount of ricotta and add vegetables or fresh herbs.
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
10.79g
MONOUNSATURATED
11.57g
POLYUNSATURATED
3.59g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.