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Egg omelette with cheese and fresh herbs, rich in protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelette with cheese and herbs (120 g) has 234 calories. That works out to 195 calories per 100 g. It contains 2.6 g of carbs, 15 g of protein, 18.2 g of fat and 0.5 g of fiber. Its 26.4 µg of Biotin covers 88% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
234
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
15g
· 30% DV
Fat
18.2g
· 23% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 26% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 7.32 g | 37% |
| Trans fat | 0.1 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 15 g | 30% |
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 | 234 kcal |
| 1 slice (thin) | 60 g | 117 kcal |
| 1 piece (small) | 90 g | 176 kcal |
| 1 slice (thick) | 90 g | 176 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (medium) | 150 g | 293 kcal |
| 1 piece (large) | 180 g | 351 kcal |
| 1 serving (large) | 200 g | 390 kcal |
Calculated from 195 calories per 100 g.
Whisk the eggs just until combined, then cook them in a lightly buttered pan over medium-low heat. Add the cheese and chopped herbs while the top is still slightly soft, fold the omelette, and cook briefly until the cheese melts.
Cheddar, Gruyère, feta, and goat cheese all work well in an omelette with cheese and herbs. Choose a melting cheese for a smooth filling, or use feta or goat cheese for a tangier, crumbly center.
Chives, parsley, dill, tarragon, and thyme all pair well with an omelette with cheese and herbs. Use tender herbs fresh and finely chopped; add stronger dried herbs sparingly so they do not overpower the eggs.
An omelette with cheese and herbs sticks when the pan is not sufficiently nonstick, the cooking surface is too cool, or the eggs are moved before they begin to set. Preheat the pan, add a little butter or oil, and loosen the edges gently.
Cook an omelette with cheese and herbs over medium-low heat and take it off the stove while the center is just set. High heat and prolonged cooking squeeze moisture from the eggs, making the finished omelette tough.
Yes, but add cheese to an omelette with cheese and herbs after the eggs begin to set. This gives the eggs time to form a base and lets the cheese melt inside rather than disappearing into the uncooked mixture.
Yes, an omelette with cheese and herbs can be cooked open-faced like a frittata. Keep the heat low, cover the pan so the top sets, and add the cheese and herbs before covering.
Refrigerate leftover omelette with cheese and herbs in a covered container once it has cooled. Eat it within a few days and reheat it until hot throughout; gentle heating helps keep the eggs from turning dry and rubbery.
Yes, but freezing can make an omelette with cheese and herbs watery or change its texture after thawing. Cool it completely, wrap it tightly, and thaw it in the refrigerator before reheating until hot.
Serve an omelette with cheese and herbs with a crisp green salad, roasted tomatoes, or toast. Fresh vegetables add contrast to the soft eggs and melted cheese, while bread makes it a more filling breakfast or light meal.
Vitamins
Biotin
26.4µg · 88% DV
B12
1.32µg · 55% DV
Vitamin K
38.4µg · 32% DV
B2
0.38mg · 29% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
252mg · 36% DV
Calcium
216mg · 22% DV
Sodium
408mg · 18% DV
Potassium ⭐
168mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 234 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.
Omelette with cheese and herbs is made by cooking beaten eggs with cheese and chopped fresh herbs, then folding the set eggs around the filling. The cheese might be grated or crumbled, while parsley, chives or other soft herbs add a fresh, savoury note. The exact combination varies with the cook and what is on hand.
It works for breakfast or brunch, served on its own or with toast, tomatoes and a simple salad; it can also make a quick light meal. Expect a tender centre, melted cheese and a gentle herbal aroma. It provides protein and is low in carbohydrates, while the cheese and cooking fat contribute much of its richness. For a lighter plate, use a modest amount of cheese and pair it with vegetables.
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 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
— 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
7.32g
MONOUNSATURATED
6.12g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.