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High-protein omelet with mushrooms, cheese, and butter
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mushroom cheese omelet with butter (180 g) has 387 calories. That works out to 215 calories per 100 g. It contains 5 g of carbs, 23.8 g of protein, 30.2 g of fat and 0.9 g of fiber. Its 32.4 µg of Biotin covers 108% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
387
KCAL / 180G
Carbs
5g
· 2% DV
Protein
23.8g
· 48% DV
Fat
30.2g
· 39% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 25% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | |
| Total fat | 30.2 g | 39% |
| Saturated fat | 12.78 g | 64% |
| Trans fat | 0.54 g | |
| Sodium | 522 mg | 23% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 23.8 g | 48% |
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 serving (medium) | 180 g | 387 kcal |
| 1 ounce (shredded) | 28 g | 60 kcal |
| 1 piece (small) | 90 g | 194 kcal |
| 100 g | 100 g | 215 kcal |
| 1 cup (chopped) | 140 g | 301 kcal |
| 2 piece (double) | 180 g | 387 kcal |
| 1 piece (thick) | 220 g | 473 kcal |
| 1 serving (large) | 260 g | 559 kcal |
Calculated from 215 calories per 100 g.
Cook sliced mushrooms in butter until tender and their released liquid has evaporated. Pour in beaten eggs, let them set gently, then add grated cheese and fold the omelet. Serve as soon as the cheese melts and the eggs are just set.
Yes, cook the mushrooms first. Sautéing them in the butter softens them and drives off moisture, so the eggs can set properly instead of turning watery. Add the eggs once the mushrooms are tender and the pan is no longer wet.
Cheddar melts well and gives the omelet a familiar savoury flavour. Grate it rather than adding thick slices, and scatter it over the eggs near the end of cooking so it melts without leaving the omelet on the heat too long.
Cook the mushrooms until their liquid has evaporated before adding the eggs. Pat them dry after washing, and avoid crowding the pan, which makes them steam. If using canned mushrooms, drain and dry them first.
Beat the eggs just until the whites and yolks are combined, then cook them over medium-low heat. Gently lift the edges so uncooked egg can flow underneath, and take the pan off the heat before the surface becomes dry.
Yes, canned mushrooms work, but drain and pat them dry before cooking. Give them a brief sauté in the butter to warm them and remove remaining moisture; otherwise, their liquid can keep the eggs from setting evenly.
Use a good nonstick skillet and let it warm over moderate heat before adding the butter. Once the butter has melted, add the eggs promptly; a pan that is too hot can brown the eggs before they release cleanly.
Either style works, but folding keeps the melted cheese and mushrooms tucked inside. For an open-faced omelet, cover the pan briefly so the top sets; for a folded one, add the filling to one half and fold when the eggs are nearly set.
A crisp green salad or sliced tomatoes balances the rich butter and cheese. For brunch, serve it with toast and fresh herbs; keep the sides light so the mushrooms and melted cheese remain the focus.
Freezing is possible, but it usually makes the eggs watery and rubbery when thawed. This omelet is better eaten fresh or kept refrigerated for a short time; if you do freeze it, wrap it airtight and thaw it in the refrigerator before reheating.
Vitamins
Biotin
32.4µg · 108% DV
B12
1.62µg · 68% DV
B2
0.61mg · 47% DV
B5
1.98mg · 40% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
396mg · 57% DV
Calcium
324mg · 32% DV
Zinc
2.7mg · 25% DV
Sodium
522mg · 23% DV
Potassium ⭐
324mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 387 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.
A mushroom cheese omelet with butter is made by cooking beaten eggs in butter with mushrooms and cheese. It is a simple, filling variation on the omelet, with roots in everyday home cooking rather than one fixed regional recipe. The mushrooms bring an earthy flavour and tender bite, while the melted cheese makes the eggs richer and softer.
Serve it hot for breakfast or brunch, with toast and fresh vegetables; it also works as a quick lunch or light dinner. It is protein-rich and low in carbohydrates, so it suits many lower-carb meals. For a lighter plate, use a little less butter and add extra mushrooms or a side salad.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
12.78g
MONOUNSATURATED
10.98g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 15.4:1
Above the ideal 4:1 (15.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.