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High-protein, calcium-rich cheese omelet
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Omelet with Kashar and Parmesan (150 g) has 315 calories. That works out to 210 calories per 100 g. It contains 2.4 g of carbs, 24.3 g of protein, 23.4 g of fat and 0 g of fiber. Its 2 µg of B12 covers 84% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
315
KCAL / 150G
Carbs
2.4g
· 1% DV
Protein
24.3g
· 49% DV
Fat
23.4g
· 30% 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 31% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 23.4 g | 30% |
| Saturated fat | 12.38 g | 62% |
| Trans fat | 0.42 g | |
| Sodium | 788 mg | 34% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 24.3 g | 49% |
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) | 150 g | 315 kcal |
| 1 piece (small) | 75 g | 158 kcal |
| ½ serving (half) | 75 g | 158 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (medium) | 110 g | 231 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 1 piece (jumbo) | 225 g | 473 kcal |
| 1 serving (extra large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Whisk the eggs, then pour them into a lightly greased pan over medium heat. When the edges begin to set, add grated Kashar and Parmesan, fold the omelet, and cook until the cheese melts and the eggs are fully set.
Kashar gives an omelet with Kashar and Parmesan a mild, stretchy melt, while Parmesan adds a sharper, more savory flavor. Grate both cheeses so they melt evenly, and taste before adding salt because Parmesan can be quite salty.
Yes, you can cook an omelet with Kashar and Parmesan without flipping it. Cover the pan once the edges set so the top cooks through, then fold it around the melted cheese; this avoids tearing a delicate omelet.
An omelet with Kashar and Parmesan turns rubbery when the eggs cook too long or over high heat. Take the pan off the heat as soon as the eggs are just set; residual heat will finish the center while the cheese melts.
Yes, finely grating the Kashar and Parmesan helps them melt quickly and spread through the omelet. Thick chunks can stay firm while the eggs overcook, especially if the omelet is folded soon after the cheese goes in.
Yes, an omelet with Kashar and Parmesan can be baked in an oven-safe skillet. Start the eggs on the stovetop until the edges set, add the cheeses, then finish gently in the oven until the center is cooked.
Use only a thin coating of cooking fat for an omelet with Kashar and Parmesan, since the cheeses release some fat as they melt. A moderate amount of cheese and medium heat help the eggs cook without separating or pooling oil.
Chopped herbs, sautéed mushrooms, or cooked spinach work well in an omelet with Kashar and Parmesan. Cook watery vegetables first and drain them; adding them raw can release moisture and keep the eggs from setting neatly.
Serve an omelet with Kashar and Parmesan with a green salad, sliced tomatoes, or toast. Fresh, lightly dressed vegetables balance the rich melted cheese, while a simple side lets the distinctive flavor of Kashar and Parmesan stand out.
You can freeze an omelet with Kashar and Parmesan, but its texture may become drier or slightly watery after thawing. For the best texture, refrigerate leftovers in a sealed container and reheat them gently rather than freezing them.
Vitamins
B12
2.03µg · 85% DV
Biotin
21µg · 70% DV
B2
0.59mg · 45% DV
Vitamin A
307.5µg · 34% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
548mg · 78% DV
Calcium
548mg · 55% DV
Sodium
788mg · 34% DV
Potassium ⭐
225mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 315 calories in 1 serving (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.
Omelet with Kashar and Parmesan is a simple egg dish in which the cheeses are folded into beaten eggs as they cook. Kashar is a Turkish semi-hard cheese; it melts smoothly, while Parmesan adds a sharper, savoury edge. The result is tender in the middle, with lightly set edges, and makes an easy breakfast or quick meal.
In Turkey it is often served hot at breakfast, alongside tomatoes, olives and bread, with tea. For readers elsewhere, it also works well with a green salad or toast. Eggs and cheese make it protein-rich and low in carbohydrates: it provides 16.2 g of protein per 100 g. Use a little less cheese and cook it in a non-stick pan with minimal oil for a lighter serving.
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 3
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
12.38g
MONOUNSATURATED
6.98g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 12.1:1
Above the ideal 4:1 (12.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.