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Omelet with kefir Calories
Protein-rich omelet made with kefir
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Omelet with kefir (140 g) has 216 calories. That works out to 154 calories per 100 g. It contains 3.9 g of carbs, 14.3 g of protein, 15.7 g of fat and 0 g of fiber. Its 15.4 µg of Biotin covers 51% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Omelet with kefir Nutrition Facts
Selected: 1 serving (medium) · 140 g
216
KCAL / 140G
Carbs
3.9g
· 1% DV
Protein
14.3g
· 29% DV
Fat
15.7g
· 20% 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 7% · Protein 27% · Fat 66%
Omelet with kefir nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 4.76 g | 24% |
| Trans fat | 0.06 g | |
| Sodium | 203 mg | 9% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 14.3 g | 29% |
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 Omelet with kefir?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 216 kcal |
| 1 piece (small) | 55 g | 85 kcal |
| 1 piece (medium) | 85 g | 131 kcal |
| 100 g | 100 g | 154 kcal |
| ½ cup (medium) | 110 g | 169 kcal |
| 1 piece (large) | 120 g | 185 kcal |
| 1 serving (large) | 200 g | 308 kcal |
| 1 cup (medium) | 220 g | 339 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Omelet with kefir
Can you use kefir instead of milk in an omelet with kefir?
Yes, plain kefir can replace milk in an omelet, giving it a slightly tangy flavor and a soft texture. Whisk it with the eggs until smooth, and start with a modest amount so the mixture stays thick enough to set in the pan.
How do you make an omelet with kefir fluffy?
Whisk the eggs thoroughly before adding kefir, then cook the omelet with kefir over low to medium heat in a covered pan. The trapped steam helps it puff gently; adding extra kefir will not reliably make it fluffier and can leave it wet.
Why is my omelet with kefir watery?
An omelet with kefir can turn watery if you add too much kefir or mix in vegetables that release liquid. Use kefir sparingly, and cook watery fillings such as mushrooms, tomatoes, or spinach first so their moisture evaporates.
Does cooking an omelet with kefir kill the probiotics?
Yes, the heat used to cook an omelet with kefir reduces or destroys most of the kefir’s live cultures. Enjoy it for its cooked egg-and-kefir flavor, not as a dependable source of probiotics; uncooked kefir retains more live cultures.
Does an omelet with kefir taste sour?
An omelet with kefir can have a mild tang, but the cooked eggs soften the kefir’s sourness. Use plain, fresh kefir and avoid adding more than the recipe needs if you prefer a less noticeable tang.
What herbs go well in an omelet with kefir?
Chives, dill, parsley, and black pepper pair well with an omelet with kefir and complement its slight tang. Add fresh herbs near the end of cooking so their flavor stays bright; cook fresh herbs into the eggs if you prefer a milder taste.
Can you add cheese to an omelet with kefir?
Yes, cheese works in an omelet with kefir, especially feta, cheddar, or a mild melting cheese. Add a small amount because cheese can make the filling salty and rich, and fold it in once the eggs have begun to set.
How long do leftovers of an omelet with kefir keep?
Refrigerate leftover omelet with kefir in a covered container within two hours of cooking; it keeps for 3–4 days. Reheat only the portion you plan to eat until hot throughout, and discard it if it has been left out for a long time.
Can you freeze an omelet with kefir?
Yes, you can freeze an omelet with kefir, but thawing may make its texture softer or slightly watery. Cool it promptly, wrap individual portions tightly, and thaw them in the refrigerator before reheating until hot.
Can you bake an omelet with kefir instead of cooking it in a pan?
Yes, pour the egg-and-kefir mixture into a greased oven-safe dish and bake until the center is set. A shallow dish helps it cook evenly, while overfilling a deep dish can leave the middle undercooked as the edges firm up.
Omelet with kefir Vitamins & Minerals
Vitamins
Biotin
15.4µg · 51% DV
B12
1.09µg · 45% DV
B2
0.45mg · 35% DV
Vitamin A
252µg · 28% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
231mg · 33% DV
Iodine
31µg · 21% DV
Zinc
1.47mg · 13% DV
Sodium
203mg · 9% DV
Potassium ⭐
189mg · 6% DV
Omelet with kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelet with kefir
To burn the 216 calories in 1 serving (medium) (140 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 Omelet with kefir?
Omelet with kefir is made by whisking kefir into beaten eggs and cooking the mixture in a pan. It is an easy home-style variation rather than a dish tied to one particular regional tradition; herbs or vegetables can be added to suit the cook. Kefir gives the eggs a gently tangy note and a tender texture.
Serve it hot for breakfast or a quick lunch, with toast, salad or cooked vegetables. Its eggs provide protein, while the kefir contributes to the soft, slightly creamy result; a 100 g portion has 10.2 g of protein. For a lighter plate, use a non-stick pan with little added fat and pair the omelet with fresh vegetables.
How Nutritious Is Omelet with kefir?
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 Omelet with kefir 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 Omelet with kefir Contain Allergens?
Contains these allergens:
Which Diets Is Omelet with kefir 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
Omelet with kefir Fat Profile
SATURATED
4.76g
MONOUNSATURATED
6.3g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 15.9:1
Above the ideal 4:1 (15.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.