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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mozzarella dill omelet (180 g) has 310 calories. That works out to 172 calories per 100 g. It contains 3.2 g of carbs, 24.8 g of protein, 22.3 g of fat and 0.4 g of fiber. Its 45 µg of Selenium covers 82% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
310
KCAL / 180G
Carbs
3.2g
· 1% DV
Protein
24.8g
· 50% DV
Fat
22.3g
· 29% 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 4% · Protein 32% · Fat 64%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 310 kcal | |
| Total fat | 22.3 g | 29% |
| Saturated fat | 9.18 g | 46% |
| Trans fat | 0.22 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 24.8 g | 50% |
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) | 180 g | 310 kcal |
| 1 piece (small) | 90 g | 155 kcal |
| 100 g | 100 g | 172 kcal |
| 1 serving (small) | 120 g | 206 kcal |
| 1 piece (medium) | 180 g | 310 kcal |
| 1 serving (large) | 240 g | 413 kcal |
| 1 piece (large) | 280 g | 482 kcal |
| 1 serving (double) | 360 g | 619 kcal |
Calculated from 172 calories per 100 g.
To make a mozzarella dill omelet, beat the eggs, pour them into a lightly oiled pan, then add mozzarella and chopped dill as the eggs begin to set. Fold the omelet when the cheese starts melting and the center is still tender.
Low-moisture mozzarella works best in a mozzarella dill omelet because it melts without releasing much liquid. If using fresh mozzarella, drain and pat it dry first, then tear it into small pieces so it warms evenly.
To keep a mozzarella dill omelet from getting watery, drain fresh mozzarella well and add it only after the eggs have started setting. Excess moisture in the cheese and adding it too early are common causes of a wet, soft omelet.
Fresh dill gives a mozzarella dill omelet a brighter, more delicate flavor, while dried dill tastes more concentrated. Chop fresh dill finely and stir it into the beaten eggs; use dried dill sparingly so it does not overpower the mozzarella.
Cook a mozzarella dill omelet gently over medium-low heat and take it off the pan while the center is just set. High heat and prolonged cooking toughen the eggs, even if the mozzarella has melted nicely.
Spinach, scallions, or finely chopped tomatoes can go well in a mozzarella dill omelet. Cook watery vegetables first and drain them before adding the eggs; this keeps their moisture from making the omelet loose or soggy.
Serve a mozzarella dill omelet with toast, a simple green salad, or fresh tomatoes. For brunch, roasted potatoes also make a good side; choose something crisp or fresh to balance the soft eggs and melted cheese.
A mozzarella dill omelet is best cooked just before serving because reheating can make the eggs firm and the cheese chewy. You can chop the dill and portion the mozzarella ahead, then beat and cook the eggs when you are ready.
Store leftover mozzarella dill omelet in a covered container in the refrigerator and eat it soon. Cool it promptly rather than leaving it out; reheat gently in a pan or microwave so the eggs do not become tough.
Yes, a mozzarella dill omelet can be a filling breakfast, with protein from the eggs and calcium from the mozzarella. Pair it with vegetables or fruit for a more varied meal, and adjust added salt to suit the cheese.
Vitamins
B12
1.89µg · 79% DV
Biotin
21.6µg · 72% DV
B2
0.65mg · 50% DV
B5
2.43mg · 49% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
441mg · 63% DV
Calcium
405mg · 41% DV
Iodine
49µg · 33% DV
Sodium
558mg · 24% DV
Potassium ⭐
261mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 310 calories in 1 serving (medium) (180 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 dill omelet is a simple pan-cooked omelet made with eggs, mozzarella and fresh dill. It is best understood as a flexible, home-style variation rather than a dish tied to one particular region; the cheese melts into the eggs while the dill adds a fresh herbal note.
Soft and mild, it makes an easy breakfast or light lunch, often served hot with toast or a crisp salad. Across English-speaking kitchens, you can add tomatoes or other vegetables to make it a more rounded plate. It provides protein and calcium, with 13.8 g of protein per 100 g. For a lighter version, use a non-stick pan with just a little oil and serve it with vegetables.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
9.18g
MONOUNSATURATED
8.19g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.