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Omelet with mallow Calories
Traditional omelet made with eggs and mallow greens, rich in protein and micronutrients.
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Omelet with mallow (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, 16 g of fat and 1.5 g of fiber. Its 109.2 µg of Vitamin K covers 91% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Omelet with mallow Nutrition Facts
Selected: 1 serving (medium) · 140 g
216
KCAL / 140G
Carbs
3.9g
· 1% DV
Protein
14.3g
· 29% DV
Fat
16g
· 21% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 26% · Fat 67%
Omelet with mallow nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 4.27 g | 21% |
| Trans fat | 0.04 g | |
| Sodium | 231 mg | 10% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 1.5 g | 5% |
| 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 mallow?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 216 kcal |
| ½ cup (chopped) | 60 g | 92 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (chopped) | 120 g | 185 kcal |
| 2 piece (double) | 180 g | 277 kcal |
| 1 serving (large) | 200 g | 308 kcal |
| 1 piece (jumbo) | 220 g | 339 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Omelet with mallow
What is an omelet with mallow?
An omelet with mallow is an egg dish made by cooking mallow greens with beaten eggs. The leaves soften in the pan and add a mild, green flavor; cooks may add herbs or cheese, but neither is essential.
How do you make an omelet with mallow?
To make an omelet with mallow, wash and chop the greens, cook them in a lightly oiled pan until tender, then pour in beaten eggs. Cook gently until the eggs are set, folding or flipping the omelet as you prefer.
Do you need to blanch mallow before making an omelet with mallow?
No, blanching mallow is not necessary for an omelet with mallow. Tender leaves can go straight into the pan and soften before the eggs are added; blanch larger, tougher leaves briefly if they need extra cooking.
Why does an omelet with mallow sometimes feel slippery?
Mallow leaves contain natural mucilage, which can make an omelet with mallow feel slightly slippery or silky. Drain the washed leaves well and cook off excess water before adding eggs to keep the finished omelet from becoming watery.
What does mallow taste like in an omelet with mallow?
Mallow tastes mild and leafy in an omelet with mallow, rather than strongly bitter or spicy. Its flavor works well with black pepper, spring onions, and salty cheeses, which add contrast without overpowering the greens.
Can you use dried mallow in an omelet with mallow?
Yes, dried mallow can be used in an omelet with mallow, although it will not have the same fresh texture. Rehydrate it first, squeeze out excess water, and cook it briefly in the pan before adding the eggs.
Can you put mallow stems in an omelet with mallow?
Yes, tender mallow stems can go into an omelet with mallow. Remove thick, fibrous stems, chop the usable ones finely, and cook them before the leaves because they generally take longer to soften.
Is wild mallow safe to pick for an omelet with mallow?
Only use wild mallow for an omelet with mallow when you can identify the plant with confidence and know it was gathered away from polluted areas or sprayed land. Wash it thoroughly; do not eat unfamiliar foraged plants based on a guess.
What herbs and cheese go well in an omelet with mallow?
Feta, spring onions, parsley, and black pepper pair well with an omelet with mallow. Add salty cheese sparingly and taste before seasoning, since feta can make the eggs salty on its own.
How should you store leftover omelet with mallow?
Store leftover omelet with mallow in a covered container in the refrigerator and eat it within 3 days. Refrigerate it promptly rather than leaving cooked eggs out, and reheat only the portion you plan to eat.
Omelet with mallow Vitamins & Minerals
Vitamins
Vitamin K
109.2µg · 91% DV
Biotin
25.2µg · 84% DV
B12
0.87µg · 36% DV
B2
0.43mg · 33% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
235mg · 34% DV
Iodine
31µg · 21% DV
Iron
2.94mg · 16% DV
Sodium
231mg · 10% DV
Potassium ⭐
294mg · 9% DV
Omelet with mallow Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelet with mallow
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 mallow?
Omelet with mallow combines eggs with the tender leaves of edible mallow. It is a home-style dish associated with Turkish cooking, where mallow is used as a seasonal green; the leaves are usually softened in a pan before the eggs are added.
Its texture is tender, with a mild, leafy flavour. In Turkey it may be served warm for breakfast or as a simple lunch or supper, often with bread, tomatoes or yoghurt. The eggs provide protein, while the greens add fibre and other nutrients. For a lighter version, cook the leaves with just a little oil and serve the omelet with a fresh salad.
How Nutritious Is Omelet with mallow?
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 mallow 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 mallow Contain Allergens?
Contains these allergens:
Which Diets Is Omelet with mallow Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omelet with mallow Fat Profile
SATURATED
4.27g
MONOUNSATURATED
6.23g
POLYUNSATURATED
2.28g
Omega 6:3 ratio 15.3:1
Above the ideal 4:1 (15.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.