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Fried cheese omelet Calories
High in protein, provides calcium from cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried cheese omelet (120 g) has 294 calories. That works out to 245 calories per 100 g. It contains 2.5 g of carbs, 17.8 g of protein, 23.8 g of fat and 0 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fried cheese omelet Nutrition Facts
Selected: 1 piece (medium) · 120 g
294
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
17.8g
· 36% DV
Fat
23.8g
· 31% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 24% · Fat 73%
Fried cheese omelet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 23.8 g | 31% |
| Saturated fat | 8.52 g | 43% |
| Trans fat | 0.24 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.8 g | 36% |
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 Fried cheese omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 294 kcal |
| 1 ounce (small) | 28 g | 69 kcal |
| 1 piece (mini) | 60 g | 147 kcal |
| 1 piece (small) | 90 g | 221 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (half) | 100 g | 245 kcal |
| 1 cup (chopped) | 140 g | 343 kcal |
| 1 piece (large) | 160 g | 392 kcal |
| 1 piece (jumbo) | 200 g | 490 kcal |
| 1 serving (double) | 240 g | 588 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Fried cheese omelet
How do you make a fried cheese omelet?
A fried cheese omelet is made by cooking beaten eggs in a lightly oiled pan, adding cheese, and folding the eggs over it. Use medium-low heat so the bottom browns without overcooking the eggs.
What cheese is best in a fried cheese omelet?
Cheddar, mozzarella, and feta all work in a fried cheese omelet. Cheddar melts smoothly, mozzarella gives a stretchy center, and feta stays crumbly and adds a salty tang; crumble or grate the cheese for even coverage.
Can you make a fried cheese omelet without flipping it?
Yes, you can make a fried cheese omelet without flipping it. Add the cheese once the eggs begin to set, cover the pan briefly to melt it, then fold the omelet or serve it open-faced.
Why does cheese leak out of a fried cheese omelet?
Cheese usually leaks out of a fried cheese omelet when too much filling is added or the omelet is folded before the eggs have set. Use a modest amount of cheese and leave a clear edge around the filling.
Should you put cheese inside or on top of a fried cheese omelet?
Both work, but cheese inside a fried cheese omelet gives a melted center, while cheese on top browns more readily. For a soft filling, add it before folding; for a browned top, finish the open omelet briefly under a broiler.
Can you add vegetables to a fried cheese omelet?
Yes, vegetables such as mushrooms, spinach, peppers, or onions can go in a fried cheese omelet. Cook watery vegetables first and drain them so they do not release liquid and make the eggs soggy.
What should you serve with a fried cheese omelet?
A fried cheese omelet pairs well with toast, salad, or sautéed vegetables. For a quick breakfast, serve it with fruit; for lunch, a crisp green salad balances the rich eggs and melted cheese.
Can you freeze a fried cheese omelet?
Yes, a fried cheese omelet can be frozen, although the eggs may become slightly rubbery and the cheese texture may change after thawing. Cool it completely, wrap it tightly, and reheat it from thawed for a better result.
How do you reheat a fried cheese omelet without drying it out?
Reheat a fried cheese omelet gently in a covered pan over low heat or in short microwave intervals. A cover traps moisture; stop as soon as the center is hot, since prolonged heating makes eggs tough.
Is a fried cheese omelet a good post-workout meal?
Yes, a fried cheese omelet can contribute protein after exercise, and the cheese also provides calcium. Pair it with toast, potatoes, or fruit if you need carbohydrates to round out the meal.
Fried cheese omelet Vitamins & Minerals
Vitamins
Biotin
21.6µg · 72% DV
B12
1.26µg · 53% DV
B2
0.46mg · 35% DV
Vitamin A
216µg · 24% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
306mg · 44% DV
Calcium
252mg · 25% DV
Iodine
34µg · 23% DV
Sodium
504mg · 22% DV
Potassium ⭐
204mg · 6% DV
Fried cheese omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried cheese omelet
To burn the 294 calories in 1 piece (medium) (120 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 Fried cheese omelet?
Fried cheese omelet combines beaten eggs with cheese and is cooked in a pan until set. The cheese may be mixed through the eggs or folded into the middle; cooks can use anything from a mild, melty cheese to a sharper variety. It is a simple home-style dish rather than one tied to a single regional tradition.
It is often served for breakfast or brunch, with toast, salad or sliced vegetables, and also makes a quick meal at other times of day. The eggs and cheese make it protein-rich and contribute calcium, while the cheese and cooking fat shape its richness. Use a modest amount of oil and pair it with vegetables for a less heavy plate.
How Nutritious Is Fried 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 Fried 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 Fried cheese omelet Contain Allergens?
Contains these allergens:
Which Diets Is Fried cheese omelet 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
Fried cheese omelet Fat Profile
SATURATED
8.52g
MONOUNSATURATED
9.84g
POLYUNSATURATED
2.28g
Omega 6:3 ratio 19.8:1
Above the ideal 4:1 (19.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.