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High protein, low carb, rich in calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 23.5 g | 30% |
| Saturated fat | 9.94 g | 50% |
| Trans fat | 0.07 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 21.3 g | 43% |
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 piece (medium) | 140 g | 308 kcal |
| 1 ounce (shredded) | 28 g | 62 kcal |
| 1 piece (small) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (half) | 110 g | 242 kcal |
| 1 cup (chopped) | 150 g | 330 kcal |
| 1 piece (large) | 190 g | 418 kcal |
| 1 piece (jumbo) | 240 g | 528 kcal |
| 1 serving (double) | 280 g | 616 kcal |
Calculated from 220 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 308 calories in 1 piece (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 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.
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
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.