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Protein-rich egg omelette served on bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Bread with Omelette (120 g) has 223 calories. That works out to 186 calories per 100 g. It contains 26.6 g of carbs, 10.4 g of protein, 7.9 g of fat and 1.9 g of fiber. Its 9.6 µg of Biotin covers 32% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
223
KCAL / 120G
Carbs
26.6g
· 10% DV
Protein
10.4g
· 21% DV
Fat
7.9g
· 10% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 19% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 1.9 g | 7% |
| Protein | 10.4 g | 21% |
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 piece (medium) | 120 g | 223 kcal |
| 1 slice (thin) | 60 g | 112 kcal |
| 1 piece (small) | 80 g | 149 kcal |
| 1 slice (thick) | 90 g | 167 kcal |
| 100 g | 100 g | 186 kcal |
| 1 serving (medium) | 150 g | 279 kcal |
| 1 piece (large) | 180 g | 335 kcal |
| 1 serving (large) | 200 g | 372 kcal |
| 2 piece (double) | 240 g | 446 kcal |
Calculated from 186 calories per 100 g.
Cook a beaten egg mixture as an omelette, then place it on a slice of bread to make Bread with Omelette. Toasting the bread first helps it stay firm under the moist topping.
A sturdy slice that can hold a topping works best for Bread with Omelette. Sourdough, country-style bread, or ordinary sandwich bread are all suitable; very thin slices are more likely to bend or tear.
No. Bread with Omelette has a cooked omelette served on bread, while French toast is made by dipping bread in an egg mixture and frying the soaked slices.
Yes, leftover omelette can be used for Bread with Omelette. Reheat it thoroughly in a pan or microwave, then add it to freshly toasted bread so the bread does not sit and soften.
Toast the bread before adding the omelette to keep Bread with Omelette from getting soggy. Let juicy additions such as cooked tomatoes drain first, and assemble the dish just before serving.
Fresh herbs, sliced avocado, sautéed mushrooms, or a little grated cheese pair well with Bread with Omelette. Add wet toppings sparingly, since excess moisture can make the bread soft.
Yes, Bread with Omelette is naturally suited to an open sandwich: place the omelette directly on one slice and serve it right away. A knife and fork make it easier to eat if the topping is generous.
Refrigerate leftover Bread with Omelette promptly in a sealed container and eat it within three to four days. Store the omelette separately from the bread when possible, then reheat the egg thoroughly before assembling.
You can freeze Bread with Omelette, but the bread may turn soggy and the omelette may lose its tender texture after thawing. For a better result, freeze the cooked omelette separately and add it to fresh bread.
Yes, the bread does not need to be fried for Bread with Omelette. Serve the omelette on untoasted bread for a softer result, or toast the bread in a toaster instead of adding oil to a pan.
Vitamins
Biotin
9.6µg · 32% DV
B12
0.6µg · 25% DV
B2
0.22mg · 17% DV
B5
0.72mg · 14% DV
Minerals
Selenium
17µg · 31% DV
Sodium
408mg · 18% DV
Phosphorus
114mg · 16% DV
Manganese
0.26mg · 11% DV
Potassium ⭐
132mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 223 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.
Bread with Omelette pairs a pan-cooked egg omelette with bread. It is a straightforward home-style meal rather than a dish tied to one specific region, and it works for breakfast, brunch or a quick light meal. The omelette is soft and savoury, while the bread makes the serving more substantial. Add herbs, sliced tomatoes or other fresh vegetables, or serve it with a simple salad; the accompaniments can vary with local breakfast habits.
Egg provides protein, while bread supplies much of the meal’s carbohydrate, so the combination is filling without being especially rich. For a lighter plate, cook the omelette with little oil and choose wholegrain bread; vegetables make an easy, fresh pairing.
Medium
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
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.52g
MONOUNSATURATED
2.64g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.