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Oat Omelette with Labneh and Arugula Calories
Filling omelette with protein, fiber, and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oat Omelette with Labneh and Arugula (180 g) has 349 calories. That works out to 194 calories per 100 g. It contains 21.8 g of carbs, 22.3 g of protein, 18.9 g of fat and 3.8 g of fiber. Its 34.2 µg of Selenium covers 62% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Oat Omelette with Labneh and Arugula Nutrition Facts
Selected: 1 serving (medium) · 180 g
349
KCAL / 180G
Carbs
21.8g
· 8% DV
Protein
22.3g
· 45% DV
Fat
18.9g
· 24% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 26% · Fat 49%
Oat Omelette with Labneh and Arugula nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 349 kcal | |
| Total fat | 18.9 g | 24% |
| Saturated fat | 5.85 g | 29% |
| Trans fat | 0.05 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 21.8 g | 8% |
| Fiber | 3.8 g | 14% |
| Protein | 22.3 g | 45% |
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 Oat Omelette with Labneh and Arugula?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 349 kcal |
| 1 piece (quarter) | 45 g | 87 kcal |
| 1 piece (half) | 90 g | 175 kcal |
| 100 g | 100 g | 194 kcal |
| 1 serving (small) | 140 g | 272 kcal |
| 1 piece (whole) | 180 g | 349 kcal |
| 1 serving (large) | 250 g | 485 kcal |
| 2 piece (double) | 360 g | 698 kcal |
Calculated from 194 calories per 100 g.
Frequently Asked Questions About Oat Omelette with Labneh and Arugula
How do you make Oat Omelette with Labneh and Arugula?
Whisk the eggs with the oats, then cook the mixture in a lightly oiled pan over medium-low heat until the base is set. Add labneh and arugula, fold the omelette, and cook briefly more so the center is warm without drying out.
Can oats replace flour in Oat Omelette with Labneh and Arugula?
Yes, oats take the place of flour in Oat Omelette with Labneh and Arugula and help bind the egg mixture. Rolled oats work well; let the mixture stand briefly before cooking so the oats can absorb some moisture.
Should you blend the oats for Oat Omelette with Labneh and Arugula?
No, blending is not necessary for Oat Omelette with Labneh and Arugula. Whole rolled oats give it a more noticeable texture, while briefly pulsing them makes the omelette smoother and helps it hold together more like a pancake.
How do you stop Oat Omelette with Labneh and Arugula from falling apart?
Let Oat Omelette with Labneh and Arugula cook until its edges look set before flipping it. Keep the heat moderate, use a wide spatula, and avoid overloading the center with labneh or arugula, which can make folding difficult.
Is the arugula in Oat Omelette with Labneh and Arugula cooked or fresh?
Either works in Oat Omelette with Labneh and Arugula. Stir arugula into the pan at the end for a softer, wilted filling, or add fresh leaves after cooking for a peppery bite and a firmer texture.
When should you add labneh to Oat Omelette with Labneh and Arugula?
Add labneh to Oat Omelette with Labneh and Arugula after the egg-and-oat base has cooked. Spreading it inside just before folding keeps its creamy texture and prevents it from thinning out in the hot pan.
Can you make Oat Omelette with Labneh and Arugula without folding it?
Yes, cook Oat Omelette with Labneh and Arugula open-faced if folding feels tricky. Spread labneh over the set omelette, add arugula on top, and slide it onto a plate; this also helps keep the filling from squeezing out.
What can you serve with Oat Omelette with Labneh and Arugula?
Serve Oat Omelette with Labneh and Arugula with sliced tomatoes, cucumber, or a simple green salad. These fresh sides balance the creamy filling without competing with the peppery arugula.
Can Oat Omelette with Labneh and Arugula be meal-prepped?
Yes, you can cook Oat Omelette with Labneh and Arugula ahead, but it tastes best when the arugula stays fresh. For meal prep, store the cooked omelette separately and add the labneh and fresh leaves when you are ready to eat.
Is Oat Omelette with Labneh and Arugula a good breakfast?
Yes, Oat Omelette with Labneh and Arugula makes a practical breakfast because eggs and oats create a substantial base, while labneh and arugula add creaminess and a fresh, savory finish. It can be served on its own or with vegetables.
Oat Omelette with Labneh and Arugula Vitamins & Minerals
Vitamins
Biotin
16.38µg · 55% DV
B12
1.22µg · 51% DV
B2
0.56mg · 43% DV
Vitamin K
36µg · 30% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
369mg · 53% DV
Manganese
1.04mg · 45% DV
Iodine
49µg · 33% DV
Sodium
441mg · 19% DV
Potassium ⭐
342mg · 10% DV
Oat Omelette with Labneh and Arugula Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Omelette with Labneh and Arugula
To burn the 349 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 Oat Omelette with Labneh and Arugula?
Oat Omelette with Labneh and Arugula is a savoury, home-style twist on an omelette: oats are mixed with eggs, cooked in a pan, then paired with creamy labneh and peppery arugula. It is better understood as a contemporary combination than as a dish with one established regional origin. The oats give the eggs a slightly heartier texture, while the labneh softens their savoury flavour and arugula adds a fresh, faintly bitter note. Serve it for breakfast or brunch, or as a quick light meal; it works well with tomatoes, cucumber or warm flatbread. It offers protein and fibre, with 12.4 g of protein per 100 g. For a lighter plate, use a modest amount of labneh and add extra salad vegetables.
How Nutritious Is Oat Omelette with Labneh and Arugula?
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 Oat Omelette with Labneh and Arugula 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 Omelette with Labneh and Arugula Contain Allergens?
Contains these allergens:
Which Diets Is Oat Omelette with Labneh and Arugula 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 Omelette with Labneh and Arugula Fat Profile
SATURATED
5.85g
MONOUNSATURATED
7.74g
POLYUNSATURATED
2.97g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.