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Mushroom, Cheese and Vegetable Omelette Calories
Protein-rich omelette with vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mushroom, Cheese and Vegetable Omelette (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 7.6 g of carbs, 21.2 g of protein, 18.2 g of fat and 2 g of fiber. Its 36.9 µg of Selenium covers 67% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mushroom, Cheese and Vegetable Omelette Nutrition Facts
Selected: 1 serving (medium) · 180 g
277
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
21.2g
· 42% DV
Fat
18.2g
· 23% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 30% · Fat 59%
Mushroom, Cheese and Vegetable Omelette nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 7.29 g | 36% |
| Trans fat | 0.09 g | |
| Sodium | 536 mg | 23% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 21.2 g | 42% |
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 Serving of Mushroom, Cheese and Vegetable Omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 277 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (medium) | 140 g | 216 kcal |
| 1 cup (diced) | 150 g | 231 kcal |
| 1 piece (large) | 220 g | 339 kcal |
| 1 serving (large) | 280 g | 431 kcal |
| 2 piece (double) | 280 g | 431 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Mushroom, Cheese and Vegetable Omelette
How do you make a mushroom, cheese and vegetable omelette?
To make a mushroom, cheese and vegetable omelette, sauté the mushrooms and chopped vegetables until their moisture cooks off. Add beaten eggs and cook gently; sprinkle on the cheese once the eggs begin to set, then fold the omelette.
What vegetables go well in a mushroom, cheese and vegetable omelette?
Bell peppers, onions, spinach and tomatoes all work well in a mushroom, cheese and vegetable omelette. Sauté watery vegetables first, especially tomatoes, so their moisture does not make the eggs runny or the omelette difficult to fold.
How do you stop a mushroom, cheese and vegetable omelette from getting watery?
Cook the mushrooms and vegetables before adding the eggs to keep a mushroom, cheese and vegetable omelette from getting watery. Use a roomy, hot pan and let excess liquid evaporate; overcrowding the pan can make the vegetables steam instead.
What cheese is best for a mushroom, cheese and vegetable omelette?
A cheese that melts smoothly works best in a mushroom, cheese and vegetable omelette. Grated cheddar, Monterey Jack or mozzarella are practical options; add the cheese after the eggs have started to set so it melts without making the mixture greasy.
Can you bake a mushroom, cheese and vegetable omelette instead of cooking it in a pan?
Yes, you can bake a mushroom, cheese and vegetable omelette in an oven-safe dish. Sauté the vegetables first, pour in the beaten eggs and bake until set; add the cheese toward the end so it melts without overbrowning.
Can you freeze a mushroom, cheese and vegetable omelette?
You can freeze a mushroom, cheese and vegetable omelette, but the eggs and vegetables may become watery or rubbery when thawed. For better texture, freeze the cooked mushroom-and-vegetable filling separately and add freshly cooked eggs and cheese when serving.
Can you use canned mushrooms in a mushroom, cheese and vegetable omelette?
Yes, canned mushrooms work in a mushroom, cheese and vegetable omelette. Drain them well and briefly cook them in the pan to remove excess moisture before adding the other vegetables and eggs.
How long does a mushroom, cheese and vegetable omelette last in the fridge?
A mushroom, cheese and vegetable omelette keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, then reheat it until hot throughout before eating.
Is a mushroom, cheese and vegetable omelette a good breakfast?
Yes, a mushroom, cheese and vegetable omelette can make a satisfying breakfast: eggs provide protein, while the mushrooms and vegetables add variety. Pair it with fruit or whole-grain toast if you want a more complete meal.
What should you serve with a mushroom, cheese and vegetable omelette?
Serve a mushroom, cheese and vegetable omelette with a crisp green salad, sliced tomatoes or roasted potatoes. For a lighter meal, choose fresh vegetables; for a heartier brunch, add toast or another bread.
Mushroom, Cheese and Vegetable Omelette Vitamins & Minerals
Vitamins
B12
1.48µg · 62% DV
Biotin
18.36µg · 61% DV
B2
0.56mg · 43% DV
B5
1.48mg · 30% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
369mg · 53% DV
Iodine
52µg · 35% DV
Calcium
281mg · 28% DV
Sodium
536mg · 23% DV
Potassium ⭐
349mg · 10% DV
Mushroom, Cheese and Vegetable Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom, Cheese and Vegetable Omelette
To burn the 277 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.
What is Mushroom, Cheese and Vegetable Omelette?
Mushroom, Cheese and Vegetable Omelette is a pan-cooked egg dish with mushrooms, vegetables and melted cheese. In Turkey, it is often made with kaşar, a mild, semi-hard cheese; the vegetables can vary with the season or whatever is on hand.
The eggs stay tender while the mushrooms turn juicy and the cheese softens into the omelette. Serve it hot for breakfast or a quick lunch, with bread and a simple salad; it also works well alongside tea. It is a protein-rich choice, with vegetables adding some fibre. For a lighter version, use a little less oil and cheese and add more vegetables.
How Nutritious Is Mushroom, Cheese and Vegetable Omelette?
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 Mushroom, Cheese and Vegetable Omelette 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 Mushroom, Cheese and Vegetable Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Mushroom, Cheese and Vegetable Omelette 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
Mushroom, Cheese and Vegetable Omelette Fat Profile
SATURATED
7.29g
MONOUNSATURATED
6.88g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.