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Oat, vegetable and cheese omelet Calories
A filling omelet made with eggs, oats, vegetables and cheese, providing protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oat, vegetable and cheese omelet (180 g) has 306 calories. That works out to 170 calories per 100 g. It contains 19.4 g of carbs, 18.4 g of protein, 16.4 g of fat and 3.2 g of fiber. Its 32.4 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oat, vegetable and cheese omelet Nutrition Facts
Selected: 1 serving (medium) · 180 g
306
KCAL / 180G
Carbs
19.4g
· 7% DV
Protein
18.4g
· 37% DV
Fat
16.4g
· 21% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 25% · Fat 49%
Oat, vegetable and cheese omelet nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 6.48 g | 32% |
| Trans fat | 0.18 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 3.2 g | 11% |
| Protein | 18.4 g | 37% |
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, vegetable and cheese omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 306 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (thin) | 100 g | 170 kcal |
| 1 piece (small) | 120 g | 204 kcal |
| 1 serving (small) | 150 g | 255 kcal |
| 1 piece (medium) | 180 g | 306 kcal |
| 1 serving (medium) | 200 g | 340 kcal |
| 1 piece (large) | 220 g | 374 kcal |
| 1 serving (large) | 250 g | 425 kcal |
| 1 serving (extra large) | 300 g | 510 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Oat, vegetable and cheese omelet
How do you make an oat, vegetable and cheese omelet?
An oat, vegetable and cheese omelet is made by stirring oats, chopped vegetables and cheese into beaten eggs, then cooking the mixture in a pan. Cook watery vegetables first, pour in the eggs, and use low heat so the center sets without scorching.
Is an oat, vegetable and cheese omelet a good breakfast?
Yes, an oat, vegetable and cheese omelet can make a filling breakfast. Eggs and cheese provide protein, while oats and vegetables contribute fiber; pair it with fresh fruit or greens for a satisfying morning meal.
Which vegetables work best in an oat, vegetable and cheese omelet?
Spinach, bell pepper, mushrooms, tomatoes and zucchini all work well in an oat, vegetable and cheese omelet. Sauté mushrooms or zucchini before adding them, since releasing their moisture first helps keep the finished omelet from turning watery.
Why does an oat, vegetable and cheese omelet turn watery?
An oat, vegetable and cheese omelet usually turns watery when vegetables release liquid as they cook. Remove watery tomato seeds and sauté mushrooms, zucchini or spinach first; using cheese that is not overly wet also helps the eggs set properly.
Do you need to soak oats before making an oat, vegetable and cheese omelet?
No, you do not need to soak oats before making an oat, vegetable and cheese omelet. Stir quick or rolled oats directly into the beaten eggs; letting the mixture stand briefly can soften larger flakes for a more tender texture.
What cheese melts best in an oat, vegetable and cheese omelet?
Cheddar, feta and mozzarella can all be used in an oat, vegetable and cheese omelet, but they give different results. Cheddar melts smoothly, mozzarella turns stretchy, and feta stays crumbly, so choose according to the texture and saltiness you want.
Can you bake an oat, vegetable and cheese omelet instead of cooking it in a pan?
Yes, you can bake an oat, vegetable and cheese omelet in an oven-safe dish. Mix the ingredients, transfer them to a lightly greased dish, and bake until the center is set; let it rest briefly before cutting clean portions.
How long does an oat, vegetable and cheese omelet keep in the fridge?
An oat, vegetable and cheese omelet keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat it until hot throughout, and avoid leaving cooked eggs at room temperature for an extended time.
Can you freeze an oat, vegetable and cheese omelet?
Yes, an oat, vegetable and cheese omelet can be frozen, though vegetables may soften and release water after thawing. Cool it completely, wrap individual portions airtight, thaw them in the refrigerator, and reheat in a pan for a less soggy texture.
What can you serve with an oat, vegetable and cheese omelet?
Serve an oat, vegetable and cheese omelet with a crisp green salad, sliced tomatoes or avocado. For a breakfast plate, fresh fruit is a good contrast to the savory cheese; for lunch, add soup or a side salad.
Oat, vegetable and cheese omelet Vitamins & Minerals
Vitamins
B12
1.35µg · 56% DV
B2
0.5mg · 38% DV
Biotin
10.8µg · 36% DV
B5
1.53mg · 31% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
315mg · 45% DV
Manganese
0.63mg · 27% DV
Sodium
576mg · 25% DV
Potassium ⭐
378mg · 11% DV
Oat, vegetable and cheese omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat, vegetable and cheese omelet
To burn the 306 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, vegetable and cheese omelet?
Oat, vegetable and cheese omelet is a home-style dish made by cooking eggs with oats, chopped vegetables and cheese in a pan. The vegetables can vary with the season or what you have on hand; peppers, tomatoes and leafy greens all work well. It is a flexible way to turn familiar omelet ingredients into a more substantial meal.
Serve it warm for breakfast or brunch, or with a simple salad for lunch or a light supper. Eggs and cheese contribute protein, while oats add some fibre, making this a filling choice on its own. For a lighter version, use a little less cheese and cooking oil, and add extra vegetables.
How Nutritious Is Oat, vegetable and cheese omelet?
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, vegetable and cheese omelet 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, vegetable and cheese omelet Contain Allergens?
Contains these allergens:
Which Diets Is Oat, vegetable and cheese omelet 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, vegetable and cheese omelet Fat Profile
SATURATED
6.48g
MONOUNSATURATED
5.76g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 14.8:1
Above the ideal 4:1 (14.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.