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Mint omelet Calories
High-protein, low-carb egg dish with fresh mint flavor
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mint omelet (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 2.3 g of carbs, 12.7 g of protein, 14 g of fat and 0.4 g of fiber. Its 1.1 µg of B12 covers 48% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Mint omelet Nutrition Facts
Selected: 1 piece (medium) · 120 g
185
KCAL / 120G
Carbs
2.3g
· 1% DV
Protein
12.7g
· 25% DV
Fat
14g
· 18% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 27% · Fat 68%
Mint omelet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.04 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 12.7 g | 25% |
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 Medium Mint omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 185 kcal |
| ½ piece (half) | 60 g | 92 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (chopped) | 140 g | 216 kcal |
| 1 piece (large) | 160 g | 246 kcal |
| 1 serving (double) | 180 g | 277 kcal |
| 2 piece (double) | 240 g | 370 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Mint omelet
How do you make a mint omelet?
A mint omelet is made by mixing finely chopped mint into beaten eggs and cooking them in a lightly oiled pan. Season the eggs, stir in the mint, then cook over moderate heat until just set and fold to serve.
Should you use fresh or dried mint in a mint omelet?
Fresh mint gives a mint omelet a brighter, fresher flavor, while dried mint has a more concentrated taste. Use less dried mint, and mix it thoroughly into the beaten eggs so its flavor is distributed evenly.
When should you add mint to a mint omelet?
Add chopped mint to the beaten eggs just before pouring them into the pan. This distributes the herb through the omelet while preserving its fresh aroma; frying the mint by itself for too long can make its flavor harsh.
What does a mint omelet taste like?
A mint omelet tastes savory and egg-rich, with a fresh, cooling herbal note. The mint is usually a supporting flavor rather than the main ingredient, so finely chopping it helps keep each bite balanced.
Can you add cheese to a mint omelet?
Yes, cheese works well in a mint omelet; feta gives it a salty, tangy flavor, while cheddar makes it richer. Add cheese sparingly so it does not overpower the mint, and reduce added salt if the cheese is salty.
Is a mint omelet the same as a frittata?
No, a mint omelet is usually cooked quickly in a pan and folded, while a frittata is thicker and often finished under a grill or in the oven. Mint can flavor either dish, but the cooking method and texture differ.
Can you make a mint omelet without milk?
Yes, a mint omelet needs no milk; eggs, mint, seasoning, and a little cooking fat are enough. For a tender result, cook it gently and take it off the heat as soon as the eggs are set.
What goes well with a mint omelet?
A mint omelet pairs well with toast, sliced tomatoes, cucumber, or a simple green salad. The crisp, fresh sides complement the soft eggs and mint without competing with their flavor.
How long does a mint omelet keep in the fridge?
A cooked mint omelet can be refrigerated in a covered container for three to four days. Refrigerate it within two hours of cooking, and reheat it until hot throughout before eating.
Can you use spearmint in a mint omelet?
Yes, spearmint is suitable for a mint omelet and gives it a clean, sweet-herbal flavor. Chop the leaves finely and start with a modest amount, since a strong mint flavor can overwhelm the eggs.
Mint omelet Vitamins & Minerals
Vitamins
B12
1.14µg · 48% DV
Biotin
12µg · 40% DV
B2
0.5mg · 38% DV
B5
1.56mg · 31% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
204mg · 29% DV
Iodine
29µg · 19% DV
Zinc
1.32mg · 12% DV
Sodium
174mg · 8% DV
Potassium ⭐
162mg · 5% DV
Mint omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mint omelet
To burn the 185 calories in 1 piece (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 Mint omelet?
Mint omelet is a simple home-style dish made by folding chopped fresh mint into beaten eggs and cooking them in a pan. It has no single established place of origin; cooks make versions wherever omelets are part of everyday cooking. The mint brings a fresh, gently herbal aroma, while the eggs stay soft and tender when cooked just until set.
It is usually served warm for breakfast or brunch, and also works as a quick light meal with salad, tomatoes or bread. Eggs make it a protein-rich choice with very little carbohydrate. For a lighter result, use only a little cooking fat, and add the mint near the end so its flavour stays bright.
How Nutritious Is Mint omelet?
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 Mint 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 Mint omelet Contain Allergens?
Contains these allergens:
Which Diets Is Mint 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
Mint omelet Fat Profile
SATURATED
3.84g
MONOUNSATURATED
5.4g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.