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Oat Omelet with Fat-Free Curd Cheese Calories
A protein-rich omelet made with oats, egg, and fat-free curd cheese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat Omelet with Fat-Free Curd Cheese (150 g) has 240 calories. That works out to 160 calories per 100 g. It contains 18 g of carbs, 21 g of protein, 9.5 g of fat and 2.7 g of fiber. Its 27 µg of Selenium covers 49% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oat Omelet with Fat-Free Curd Cheese Nutrition Facts
Selected: 1 piece (medium) · 150 g
240
KCAL / 150G
Carbs
18g
· 7% DV
Protein
21g
· 42% DV
Fat
9.5g
· 12% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 35% · Fat 35%
Oat Omelet with Fat-Free Curd Cheese nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 255 mg | 11% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 2.7 g | 10% |
| Protein | 21 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 Medium Oat Omelet with Fat-Free Curd Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 240 kcal |
| 1 ounce (medium) | 28.4 g | 45 kcal |
| 1 piece (small) | 90 g | 144 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (small) | 120 g | 192 kcal |
| 1 serving (medium) | 180 g | 288 kcal |
| 1 cup (chopped) | 200 g | 320 kcal |
| 1 piece (large) | 220 g | 352 kcal |
| 1 serving (large) | 250 g | 400 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Oat Omelet with Fat-Free Curd Cheese
How do you make an Oat Omelet with Fat-Free Curd Cheese?
To make an Oat Omelet with Fat-Free Curd Cheese, whisk the egg, then stir in the oats and curd cheese. Pour the mixture into a lightly oiled, heated nonstick pan and cook over medium-low heat until set, turning once to cook the other side.
Can you use rolled oats in an Oat Omelet with Fat-Free Curd Cheese?
Yes, rolled oats work in an Oat Omelet with Fat-Free Curd Cheese without grinding them. They give the omelet a more textured bite; blending the oats first makes the mixture smoother and gives the finished omelet a more even, tender texture.
Why does an Oat Omelet with Fat-Free Curd Cheese fall apart?
An Oat Omelet with Fat-Free Curd Cheese can fall apart if it is flipped before the egg has set or if the mixture is too wet. Let the oat mixture stand briefly to absorb moisture, and wait until the underside is firm before turning it with a wide spatula.
Does curd cheese melt in an Oat Omelet with Fat-Free Curd Cheese?
No, fat-free curd cheese usually does not melt into a smooth, stretchy layer in an Oat Omelet with Fat-Free Curd Cheese. It tends to stay soft and slightly curdy, so break up large lumps before mixing for a more even distribution.
Can you make an Oat Omelet with Fat-Free Curd Cheese without oat flour?
Yes, an Oat Omelet with Fat-Free Curd Cheese can be made with ordinary rolled oats instead of oat flour. If you want a smoother mixture, pulse the oats in a blender; there is no need to buy a separate flour.
What can you serve with an Oat Omelet with Fat-Free Curd Cheese?
An Oat Omelet with Fat-Free Curd Cheese pairs well with sliced tomatoes, avocado, sautéed spinach, or a simple green salad. For a savory breakfast, add herbs or black pepper to the omelet and serve fresh fruit on the side if you want a sweet contrast.
Can you prepare an Oat Omelet with Fat-Free Curd Cheese ahead of time?
Yes, cook an Oat Omelet with Fat-Free Curd Cheese ahead and refrigerate it in a covered container for up to 3–4 days. Reheat it in a pan or microwave until hot throughout. For the best texture, mix the ingredients shortly before cooking.
Can you freeze an Oat Omelet with Fat-Free Curd Cheese?
Yes, you can freeze an Oat Omelet with Fat-Free Curd Cheese, although the curd cheese may become a little grainier after thawing. Cool it completely, wrap individual portions airtight, and thaw in the refrigerator before reheating until hot.
Can you make an Oat Omelet with Fat-Free Curd Cheese without eggs?
Not as a conventional omelet: egg is what binds an Oat Omelet with Fat-Free Curd Cheese. A mashed tofu or chickpea-flour mixture can make an egg-free alternative, but its taste and texture will differ from the original dish.
Is an Oat Omelet with Fat-Free Curd Cheese a good post-workout meal?
Yes, an Oat Omelet with Fat-Free Curd Cheese can work as a post-workout meal because it combines egg and curd cheese with oats. Add fruit or another carbohydrate-rich side if you need a more substantial meal after a demanding training session.
Oat Omelet with Fat-Free Curd Cheese Vitamins & Minerals
Vitamins
B12
1.05µg · 44% DV
Biotin
12µg · 40% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
308mg · 44% DV
Manganese
0.83mg · 36% DV
Copper
0.18mg · 20% DV
Sodium
255mg · 11% DV
Potassium ⭐
330mg · 10% DV
Oat Omelet with Fat-Free Curd Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Omelet with Fat-Free Curd Cheese
To burn the 240 calories in 1 piece (medium) (150 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 Oat Omelet with Fat-Free Curd Cheese?
Oat omelet with fat-free curd cheese combines eggs, rolled oats and lean curd cheese in a simple, home-style omelet. It is more a practical variation on an everyday breakfast than a dish tied to one particular region.
The egg keeps it tender, while oats make the texture heartier and the cheese adds a mild, slightly grainy quality. Serve it hot with sliced tomatoes, leafy greens or fruit for breakfast or a light lunch; it also works well with toast. It has a protein-forward profile, with 14 g of protein per 100 g. A non-stick pan and fresh herbs make for an easy, lighter-feeling plate.
How Nutritious Is Oat Omelet with Fat-Free Curd Cheese?
Nutrient density
Medium
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 Oat Omelet with Fat-Free Curd Cheese 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 Oat Omelet with Fat-Free Curd Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Oat Omelet with Fat-Free Curd Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat Omelet with Fat-Free Curd Cheese Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.