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Hen and Quail Egg Omelet Calories
Protein-rich omelet made with hen and quail eggs, cooked with a little oil.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Hen and Quail Egg Omelet (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 1.2 g of carbs, 16.2 g of protein, 16.2 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Hen and Quail Egg Omelet Nutrition Facts
Selected: 1 serving (medium) · 120 g
222
KCAL / 120G
Carbs
1.2g
· 0% DV
Protein
16.2g
· 32% DV
Fat
16.2g
· 21% 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 2% · Protein 30% · Fat 68%
Hen and Quail Egg Omelet nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 4.44 g | 22% |
| Trans fat | 0.06 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 1.2 g | 0% |
| 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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How Many Calories in 1 Serving of Hen and Quail Egg Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 222 kcal |
| 1 piece (small) | 75 g | 139 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (small) | 100 g | 185 kcal |
| 1 piece (medium) | 120 g | 222 kcal |
| 1 cup (chopped) | 140 g | 259 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 220 g | 407 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Hen and Quail Egg Omelet
How do you make a Hen and Quail Egg Omelet?
Beat the hen and quail eggs together, season them, and pour the mixture into a lightly oiled, preheated pan. Cook over moderate heat until the center is set, folding or turning the omelet as desired. Gentle heat helps keep it tender.
How many quail eggs replace a hen egg in a Hen and Quail Egg Omelet?
Quail eggs are much smaller than hen eggs, so you need several to replace the volume of one hen egg. The exact amount depends on egg size; for this omelet, mixing the two types lets you adjust the balance to your taste.
Do quail eggs taste different in a Hen and Quail Egg Omelet?
Quail eggs taste broadly similar to hen eggs, though some people find their flavor a little richer. In a Hen and Quail Egg Omelet, the difference is usually subtle, especially when you add familiar seasonings such as pepper, herbs, or cheese.
Can you use only quail eggs for a Hen and Quail Egg Omelet?
Yes, you can make the omelet with only quail eggs. Because they are small, you will need more of them to make a substantial serving, and peeling or cracking many eggs takes longer than using a few hen eggs.
What fillings go well in a Hen and Quail Egg Omelet?
Spinach, mushrooms, spring onions, tomatoes, and cheese all work well in a Hen and Quail Egg Omelet. Cook watery vegetables before adding the beaten eggs; otherwise, they can release moisture and make the omelet soggy.
How do you keep a Hen and Quail Egg Omelet from becoming rubbery?
Cook a Hen and Quail Egg Omelet over moderate rather than high heat and take it off as soon as the egg is set. Overcooking makes the proteins firm and squeezes out moisture, leaving the omelet dry and rubbery.
Is a Hen and Quail Egg Omelet safe to eat if the eggs are runny?
A runny Hen and Quail Egg Omelet may contain undercooked egg, which can carry harmful bacteria. For the safer option, cook it until the center is set, particularly when serving young children, older adults, pregnant people, or anyone with a weakened immune system.
Can you freeze a Hen and Quail Egg Omelet?
Yes, you can freeze a fully cooked Hen and Quail Egg Omelet, though its texture may become slightly less tender after thawing. Cool it promptly, wrap it well, and reheat until steaming hot; freshly cooked omelet generally has the best texture.
Is a Hen and Quail Egg Omelet healthier than an omelet made only with hen eggs?
Not automatically. Adding quail eggs changes the mix of eggs in a Hen and Quail Egg Omelet, but it does not make the dish inherently healthier; the cooking fat and any added fillings also affect its overall nutritional profile.
What should you serve with a Hen and Quail Egg Omelet?
Serve a Hen and Quail Egg Omelet with a fresh salad, sautéed vegetables, or toast for a more filling meal. If the omelet already includes cheese or rich fillings, pairing it with crisp vegetables adds freshness and balances the plate.
Hen and Quail Egg Omelet Vitamins & Minerals
Vitamins
Biotin
24µg · 80% DV
B12
1.44µg · 60% DV
B2
0.54mg · 42% DV
B5
1.56mg · 31% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
246mg · 35% DV
Iodine
42µg · 28% DV
Zinc
1.68mg · 15% DV
Sodium
168mg · 7% DV
Potassium ⭐
174mg · 5% DV
How to Burn Off Hen and Quail Egg Omelet
To burn the 222 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.
What is Hen and Quail Egg Omelet?
Hen and quail egg omelet is made by beating chicken eggs with smaller quail eggs and cooking the mixture in a little oil. It is a home-style variation rather than a dish tied to one particular region, and works well for breakfast or brunch.
The texture is tender, with a familiar egg flavour and a slightly richer note from the quail eggs. Serve it warm with toast, sliced tomatoes or a simple salad; it can also make an easy light meal. Eggs make this a protein-rich choice: it provides 13.5 g of protein per 100 g. For a lighter plate, use only a little oil and fold in vegetables such as spinach, peppers or herbs.
How Nutritious Is Hen and Quail Egg Omelet?
Nutrient density
Medium
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 Hen and Quail Egg Omelet 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 Hen and Quail Egg Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Hen and Quail Egg Omelet 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
Hen and Quail Egg Omelet Fat Profile
SATURATED
4.44g
MONOUNSATURATED
6.96g
POLYUNSATURATED
2.16g
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.