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Omelette (Egg & Cheese) Calories
High in protein and calcium, filling breakfast.
CALORIES
GI
POTASSIUM
FIBER
Omelette (Egg & Cheese) Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
2.1g
· 5%
Protein
12.5g
· 28%
Fat
13.2g
· 67%
Fiber
0g
Omelette (Egg & Cheese) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
210mg · 30% DV
Calcium
180mg · 18% DV
Zinc
2mg · 18% DV
Omelette (Egg & Cheese) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (Egg & Cheese) 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 Omelette (Egg & Cheese) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (Egg & Cheese) 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
— Not suitable
Low FODMAP
— Not suitable
Omelette (Egg & Cheese) Fat Profile
SATURATED
5.2g
MONOUNSATURATED
4.7g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
Foods Similar to Omelette (Egg & Cheese)
Omelette (Egg & Cheese) — Frequently Asked Questions
How can I stop a cheese omelette from turning watery?
Cheese can release moisture if it is cooked too long or over high heat. Use medium-low heat and add the cheese when the eggs are almost set for a better texture.
Is an omelette only for breakfast?
No, it also works well for lunch or dinner as a quick protein-based meal. Pairing it with vegetables, salad, or a whole-grain side makes it more balanced.
Is a cheese omelette better before or after a workout?
After training, its protein can fit well into a recovery meal. Before training, the fat content may feel heavy for some people, so a smaller portion or a lighter pairing may be easier to digest.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1-2 days when stored in a sealed container in the refrigerator. Because it contains eggs and dairy, it should not sit at room temperature for long.
Can you freeze an omelette?
Yes, but the texture may become slightly rubbery or watery after thawing. Cool it fully first and freeze in portions in an airtight container.
What should I eat with an omelette to stay full longer?
High-fibre sides such as vegetables, salad, or whole-grain bread can help make the meal more filling. Adding volume and fibre usually works better than eating it on its own.
Which is a better choice: omelette or boiled eggs?
It depends on how the omelette is made. A cheese omelette can be more satisfying, while boiled eggs are usually simpler and make it easier to control added fat and cheese.
Is it okay to eat an omelette at night?
Yes, it can be a practical evening meal or snack. Very large or rich portions, though, may feel heavy close to bedtime for some people.
Does overcooking an omelette affect its nutrition?
Overcooking mainly harms texture, making the eggs tougher and drier. The food still provides protein, but gentler cooking usually gives a better result overall.
Who should be careful with a cheese omelette?
Anyone with egg or dairy allergies should avoid it. People who need to limit saturated fat, sodium, or dietary cholesterol should also pay attention to the cheese type, added fat, and portion size.
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Nutrition data compiled from USDA FoodData Central and scientific sources.