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High in protein and B vitamins, low in carbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Mushroom Omelette (2 Eggs, 4 Mushrooms) (140 g) has 154 calories. That works out to 110 calories per 100 g. It contains 3.1 g of carbs, 12.3 g of protein, 10.5 g of fat and 1 g of fiber. Its 28 µg of Biotin covers 93% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 140 g
154
KCAL / 140G
Carbs
3.1g
· 1% DV
Protein
12.3g
· 25% DV
Fat
10.5g
· 13% DV
Fiber
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 32% · Fat 60%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0 g | |
| Sodium | 182 mg | 8% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 12.3 g | 25% |
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 | 154 kcal |
| 1 piece (extra small) | 70 g | 77 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 serving (medium) | 140 g | 154 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 piece (extra large) | 220 g | 242 kcal |
Calculated from 110 calories per 100 g.
Cook sliced mushrooms in a lightly oiled pan until tender and their released moisture has evaporated. Add beaten eggs, cook over medium-low heat until nearly set, then fold the omelette and serve.
Yes. Cook the mushrooms first so their moisture evaporates and they become tender; adding raw mushrooms can leave the eggs watery and the mushrooms undercooked. Pour in the eggs once the pan is no longer wet.
For a mushroom omelette that is not watery, avoid crowding the pan and let the mushrooms release and cook off their liquid before adding the eggs. Salt them near the end, since salt can draw out moisture.
Button mushrooms are an easy, mild choice for a mushroom omelette, while cremini mushrooms give it a deeper flavor. Slice them evenly so they cook at the same rate, and sauté them before adding the eggs.
Yes, cheese works well in a mushroom omelette. Add grated cheddar or Gruyère when the eggs are nearly set, then fold the omelette so the cheese melts inside without overpowering the mushrooms.
No, a mushroom omelette does not need milk. Beaten eggs cook into a tender omelette on their own; extra liquid can make the eggs less cohesive, especially if the mushrooms have not been cooked dry.
Use a well-seasoned or nonstick pan, warm it before adding a little butter or oil, and keep the heat moderate. Let the eggs set around the edges before gently lifting them or folding the omelette.
Yes, leftover cooked mushrooms can go into a mushroom omelette. Reheat them in the pan first so any stored moisture evaporates, then add the beaten eggs and cook until the egg is fully set.
A mushroom omelette keeps for about 3–4 days in the refrigerator when placed in a covered container within two hours of cooking. Reheat it thoroughly, or eat it cold if it was chilled promptly.
A mushroom omelette pairs well with a crisp green salad, roasted tomatoes, or toast. For brunch, serve it with herbs such as chives or parsley, which complement the earthy mushrooms without masking their flavor.
Vitamins
Biotin
28µg · 93% DV
B12
1.26µg · 53% DV
B2
0.53mg · 41% DV
B5
1.54mg · 31% DV
Minerals
Phosphorus
238mg · 34% DV
Selenium
18µg · 33% DV
Iodine
31µg · 21% DV
Zinc
1.54mg · 14% DV
Potassium ⭐
294mg · 9% DV
Sodium
182mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 154 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.
Made with two eggs and four mushrooms, a mushroom omelette is a simple pan-cooked dish, often folded over its soft filling. It is an everyday home-style option rather than a dish tied to one particular cuisine, and is commonly enjoyed for breakfast or brunch, or as a quick light meal.
The tender eggs pair well with mushrooms’ savoury, earthy flavour. Serve it with toast and a fresh salad, or add tomatoes and greens for a more substantial plate. It is low in carbohydrates and provides protein, with 8.8 grams per 100 grams. For a lighter version, cook the mushrooms until their moisture evaporates and use just a little oil in the pan.
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
3.08g
MONOUNSATURATED
3.78g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 8.9:1
Above the ideal 4:1 (8.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.