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A savory omelet made with eggs, cheese, pepper, and herbs; provides protein and vitamin B12.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Herb, Cheese, and Pepper Omelet (150 g) has 263 calories. That works out to 175 calories per 100 g. It contains 3.8 g of carbs, 17.3 g of protein, 19.5 g of fat and 0.8 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
263
KCAL / 150G
Carbs
3.8g
· 1% DV
Protein
17.3g
· 35% DV
Fat
19.5g
· 25% DV
Fiber
0.8g
· 3% 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 | 263 kcal | |
| Total fat | 19.5 g | 25% |
| Saturated fat | 7.2 g | 36% |
| Trans fat | 0.22 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 17.3 g | 35% |
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 | 263 kcal |
| 1 slice (medium) | 50 g | 88 kcal |
| 1 piece (small) | 90 g | 158 kcal |
| 100 g | 100 g | 175 kcal |
| 2 slice (medium) | 100 g | 175 kcal |
| 1 serving (small) | 120 g | 210 kcal |
| 1 piece (medium) | 150 g | 263 kcal |
| 1 serving (medium) | 180 g | 315 kcal |
| 1 piece (large) | 220 g | 385 kcal |
| 1 serving (large) | 250 g | 438 kcal |
Calculated from 175 calories per 100 g.
Cook chopped pepper in a lightly oiled pan until tender, then pour in beaten eggs. Add cheese and chopped herbs, cover, and cook over low heat until the eggs are set. Fold the omelet before serving.
Parsley and chives work especially well in a Herb, Cheese, and Pepper Omelet because they add freshness without overpowering the cheese. Dill, basil, or a little oregano also work; add fresh herbs near the end for a brighter flavor.
Cheddar, feta, and goat cheese all work in a Herb, Cheese, and Pepper Omelet. Cheddar melts smoothly, while feta stays crumbly and salty; if using a salty cheese, taste before adding extra salt.
Yes, soften the peppers in the pan before adding eggs to a Herb, Cheese, and Pepper Omelet. This gives them a sweeter flavor and prevents their moisture from making the egg mixture watery.
Cook the peppers until their released liquid has evaporated before adding eggs to a Herb, Cheese, and Pepper Omelet. Use cheese in moderate amounts, and avoid covering the pan for too long once the eggs are nearly set.
Yes, you can leave a Herb, Cheese, and Pepper Omelet open-faced. Cook it gently until the top is almost set, then finish briefly under a broiler if your pan is oven-safe; otherwise, keep the lid on until the surface cooks through.
Serve a Herb, Cheese, and Pepper Omelet with toast, a simple green salad, or sliced tomatoes. For brunch, fresh fruit alongside it adds a sweet contrast to the savory cheese, herbs, and pepper.
A Herb, Cheese, and Pepper Omelet is best freshly cooked, but leftovers can be refrigerated in a covered container and eaten within three to four days. Reheat until steaming hot, or enjoy it cold in a sandwich.
You can freeze a Herb, Cheese, and Pepper Omelet, but its texture may become watery or rubbery after thawing. Cool it completely, wrap portions tightly, and thaw them in the refrigerator before reheating.
For a fluffier Herb, Cheese, and Pepper Omelet, beat the eggs until evenly combined and cook them over low heat. A well-heated nonstick pan and a lid help the omelet rise and cook through without browning too quickly.
Vitamins
B12
1.65µg · 69% DV
Biotin
15µg · 50% DV
B2
0.42mg · 32% DV
Vitamin C
27mg · 30% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
285mg · 41% DV
Iodine
53µg · 35% DV
Calcium
240mg · 24% DV
Sodium
540mg · 23% DV
Potassium ⭐
285mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 263 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.
Herb, Cheese, and Pepper Omelet is a simple pan-cooked dish of beaten eggs with cheese, chopped pepper and fresh or dried herbs. It has no single regional origin, and the choice of cheese and herbs often reflects what is on hand.
The eggs cook up tender, with melted cheese adding richness and pepper bringing a fresh, sometimes slightly sweet bite. Serve it hot for breakfast or brunch with toast, or pair it with a salad for an easy lunch. It offers a useful amount of protein—11.5 g per 100 g—alongside the richness of the cheese. For a lighter version, use a modest amount of cheese and add extra pepper and herbs.
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.
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
7.2g
MONOUNSATURATED
7.8g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 12.1:1
Above the ideal 4:1 (12.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.