Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
High-protein omelette with morel mushrooms, B vitamins, and selenium
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Morel mushroom omelette (140 g) has 216 calories. That works out to 154 calories per 100 g. It contains 4.3 g of carbs, 14.3 g of protein, 15.7 g of fat and 1.1 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 140 g
216
KCAL / 140G
Carbs
4.3g
· 2% DV
Protein
14.3g
· 29% DV
Fat
15.7g
· 20% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 27% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 4.48 g | 22% |
| Trans fat | 0.04 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 14.3 g | 29% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 216 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (half) | 110 g | 169 kcal |
| 1 cup (chopped) | 150 g | 231 kcal |
| 2 piece (double) | 180 g | 277 kcal |
| 1 serving (large) | 200 g | 308 kcal |
| 1 piece (whole) | 220 g | 339 kcal |
Calculated from 154 calories per 100 g.
Cook the cleaned morels thoroughly in a little butter or oil before adding beaten eggs. Let the eggs set gently over medium-low heat, folding the omelette when they are nearly cooked so the mushrooms stay tender and the eggs do not dry out.
Yes, when the morels are correctly identified and thoroughly cooked. Raw or undercooked morels can cause illness, so cook them fully before adding the eggs; never use wild mushrooms unless you are certain they are true morels.
Rinse morels briefly under cold running water and check their honeycomb-like caps for grit or insects. Cut large ones lengthwise if needed, then dry them well before cooking; avoid leaving them soaking, since they can absorb water.
Yes, dried morels work well in a morel mushroom omelette. Rehydrate them in warm water until pliable, drain them, and check for grit; leave sediment behind rather than pouring it into the pan with the mushrooms.
Morels are costly because they are seasonal wild mushrooms that are difficult to cultivate and harvest. Their short availability and labor-intensive picking can make a morel mushroom omelette much pricier when it is made with fresh morels.
Yes, frozen morels can be used in a morel mushroom omelette. Thaw and drain them first, then cook them thoroughly in the pan to drive off excess moisture before adding the eggs.
Gruyère, Parmesan, or a mild goat cheese pairs well with a morel mushroom omelette. Use a modest amount so the cheese complements rather than overwhelms the earthy flavor of the morels.
Yes, refrigerate leftover morel mushroom omelette in a covered container and reheat it until hot throughout. Reheating can make the eggs firmer, so use gentle heat and eat leftovers promptly rather than leaving them at room temperature.
Chives, parsley, and thyme all suit a morel mushroom omelette. Add fresh herbs near the end of cooking to keep their flavor bright, and use them sparingly so the morels remain the main flavor.
A morel mushroom omelette goes well with a green salad, roasted asparagus, or crusty bread. These simple sides balance the rich eggs and earthy mushrooms without competing with their delicate flavor.
Vitamins
B12
1.26µg · 53% DV
Biotin
15.4µg · 51% DV
B2
0.59mg · 45% DV
B5
1.75mg · 35% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
231mg · 33% DV
Copper
0.25mg · 28% DV
Iodine
28µg · 19% DV
Sodium
252mg · 11% DV
Potassium ⭐
294mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 calories in 1 serving (medium) (140 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 Morel mushroom omelette brings eggs together with morels, prized spring mushrooms with a distinctive honeycomb cap and deep, earthy aroma. It is a simple preparation rather than a dish tied to one specific region: sautéed mushrooms are folded into beaten eggs or cooked alongside them until the omelette sets.
Morels are enjoyed in seasonal cooking across parts of Europe and North America, and the omelette works as breakfast, brunch or a light supper. Serve it with toast and a crisp salad, or keep the plate simple to let the mushrooms stand out. Eggs make it a protein-containing meal, while the mushrooms contribute savoury depth without making it heavy. Cook morels thoroughly before adding the eggs; a little butter or oil is enough to sauté them.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.48g
MONOUNSATURATED
6.3g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 15.9:1
Above the ideal 4:1 (15.9:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.