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A softly folded golden-yellow omelet sits on a plate, with melted white mozzarella visible in the seam and a few lightly browned patches on its smooth surface.
●Low GI
💪High Protein

Mozzarella cheese omelet Calories

High protein, low carb, rich in calcium

CALORIES · 100 G

220kcal

GI

0low

POTASSIUM · 100 G

170mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Mozzarella cheese omelet (140 g) has 308 calories. That works out to 220 calories per 100 g. It contains 2.9 g of carbs, 21.3 g of protein, 23.5 g of fat and 0 g of fiber. Its 16.8 µg of Biotin covers 56% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Mozzarella cheese omelet Nutrition Facts

Selected: 1 piece (medium) · 140 g

308

KCAL / 140G

Carbs

2.9g

· 1% DV

Protein

21.3g

· 43% DV

Fat

23.5g

· 30% 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 4% · Protein 28% · Fat 68%

Mozzarella cheese omelet nutrition facts table · 1 piece (medium) (140 g)

NutrientAmount% DV
Calories308 kcal
Total fat23.5 g30%
Saturated fat9.94 g50%
Trans fat0.07 g
Sodium504 mg22%
Total carbohydrate2.9 g1%
Fiber0 g0%
Protein21.3 g43%

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 Mozzarella cheese omelet?

ServingAmountCalories
1 piece (medium)140 g308 kcal
1 ounce (shredded)28 g62 kcal
1 piece (small)90 g198 kcal
100 g100 g220 kcal
1 serving (half)110 g242 kcal
1 cup (chopped)150 g330 kcal
1 piece (large)190 g418 kcal
1 piece (jumbo)240 g528 kcal
1 serving (double)280 g616 kcal

Calculated from 220 calories per 100 g.

Frequently Asked Questions About Mozzarella cheese omelet

How do you make a mozzarella cheese omelet?

To make a mozzarella cheese omelet, cook beaten eggs in a lightly buttered or oiled pan over medium-low heat. Add shredded or torn mozzarella when the eggs are nearly set, then fold the omelet and let the cheese melt before serving.

Can you put mozzarella in an omelet?

Yes, mozzarella works well in an omelet because it melts into a mild, stretchy filling. Add it near the end of cooking rather than at the start, so the eggs can set without the cheese releasing too much moisture.

Why does my mozzarella cheese omelet turn watery?

A mozzarella cheese omelet can turn watery when fresh mozzarella or juicy vegetables release moisture as they heat. Drain and pat fresh cheese dry, and cook ingredients such as tomatoes or mushrooms first to remove excess liquid.

Should you use fresh or shredded mozzarella in an omelet?

Shredded, low-moisture mozzarella is usually easier to use in an omelet because it melts without adding as much liquid. Fresh mozzarella gives a softer, creamier filling, but drain and dry it well before adding it to the eggs.

How do you stop mozzarella from leaking out of an omelet?

Use small pieces of mozzarella and keep the filling away from the omelet’s edges. Add the cheese when the eggs are almost set, then fold gently; overfilling makes the cheese escape as it melts.

What herbs go well in a mozzarella cheese omelet?

Basil, chives, parsley, and oregano all pair well with mozzarella in an omelet. Add delicate fresh herbs near the end so their flavor stays bright, or cook sturdier herbs briefly with the eggs.

How do you keep a mozzarella cheese omelet from sticking to the pan?

A properly heated nonstick pan and a thin coating of butter or oil help keep a mozzarella cheese omelet from sticking. Let the eggs begin to set before lifting the edges; moving them too early can tear the omelet.

Can you freeze a mozzarella cheese omelet?

Yes, you can freeze a mozzarella cheese omelet, but the eggs may become firmer and the cheese can turn watery after thawing. Cool it completely, wrap it tightly, and thaw it in the refrigerator before reheating.

What can you serve with a mozzarella cheese omelet?

Serve a mozzarella cheese omelet with toast, a simple green salad, or roasted vegetables. Fresh fruit also makes a good breakfast side, while a tomato salad complements the mild, creamy cheese at lunch.

Can you make a mozzarella cheese omelet without milk?

Yes, you can make a mozzarella cheese omelet without milk; milk is not needed for the eggs to set. Whisk the eggs until blended and cook them gently, since adding extra liquid can make the omelet less tender rather than fluffier.

Mozzarella cheese omelet Vitamins & Minerals

Vitamins

Biotin

16.8µg · 56% DV

B12

1.33µg · 55% DV

B2

0.45mg · 35% DV

Vitamin A

252µg · 28% DV

Minerals

Phosphorus

364mg · 52% DV

Selenium

28µg · 51% DV

Calcium

308mg · 31% DV

Iodine

34µg · 23% DV

Sodium

504mg · 22% DV

Potassium ⭐

238mg · 7% DV

Mozzarella cheese omelet Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mozzarella cheese omelet

To burn the 308 calories in 1 piece (medium) (140 g):

🚶

76min

Walking (5 km/h)

🏃

31min

Running (8 km/h)

🚴

42min

Cycling

🏊

36min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Mozzarella cheese omelet?

A mozzarella cheese omelet is made by cooking beaten eggs in a pan and adding mozzarella, which softens as the eggs set. It may be folded around the cheese or served open-faced. Mozzarella is Italian in origin, but this straightforward omelet is enjoyed in many places rather than belonging to one particular regional tradition.

Expect tender eggs, mild milky cheese and, if the pan is hot enough, a few browned patches. It works for breakfast or a quick lunch, with toast, tomatoes or a simple salad; in Italy, it fits naturally into everyday home cooking, while elsewhere it is an easy way to make eggs more substantial. It is protein-rich and low in carbohydrates. Use a light hand with the cooking fat and add vegetables for a fresher, lighter plate.

How Nutritious Is Mozzarella cheese omelet?

Nutrient density

High

68/ 100

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

41/ 100

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 Mozzarella cheese 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 Mozzarella cheese omelet Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Mozzarella cheese 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

Mozzarella cheese omelet Fat Profile

SATURATED

9.94g

MONOUNSATURATED

8.26g

POLYUNSATURATED

1.96g

⚖️

Omega 6:3 ratio 15.9:1

Above the ideal 4:1 (15.9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.