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Omelette (Egg, Red Pepper, Mushroom, Low Cheese) Calories
Protein and veggie-rich omelette with low cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelette (Egg, Red Pepper, Mushroom, Low Cheese) (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 3.8 g of carbs, 10.3 g of protein, 8.2 g of fat and 1 g of fiber. Its 16.8 µg of Biotin covers 56% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Omelette (Egg, Red Pepper, Mushroom, Low Cheese) Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
3.8g
· 1% DV
Protein
10.3g
· 21% DV
Fat
8.2g
· 11% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 32% · Fat 56%
Omelette (Egg, Red Pepper, Mushroom, Low Cheese) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.02 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 10.3 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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How Many Calories in 1 Medium Omelette (Egg, Red Pepper, Mushroom, Low Cheese)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thin) | 40 g | 44 kcal |
| 1 slice (thick) | 60 g | 66 kcal |
| 1 piece (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Omelette (Egg, Red Pepper, Mushroom, Low Cheese)
How do you make a mushroom, red pepper and low-cheese omelette?
Cook the sliced mushrooms and red pepper in a lightly oiled pan until tender and the mushroom liquid has evaporated. Add beaten eggs, cook gently until mostly set, sprinkle with a little cheese, then fold and finish cooking.
How do you keep a mushroom and red pepper omelette from getting watery?
Cook the mushrooms before adding the eggs, because they release moisture as they heat. Let that liquid evaporate, and avoid adding wet vegetables to the pan; this helps the omelette set instead of turning soggy.
Should you cook mushrooms before adding them to an omelette?
Yes, cook the mushrooms first. Raw mushrooms release water in the pan, which can leave the egg mixture loose and undercooked. Add the eggs once the mushrooms are tender and their liquid has cooked off.
When should you add cheese to a mushroom and red pepper omelette?
Add the small amount of cheese after the eggs have started to set but are still slightly soft on top. It will melt as the omelette finishes cooking, without spending too long in the hot pan and becoming tough.
What pan works best for a mushroom and red pepper omelette?
A small nonstick skillet is the easiest choice because it helps the egg set without sticking and makes folding simpler. Warm it over moderate heat with a thin film of oil before adding the cooked vegetables and eggs.
How do you fold a mushroom, red pepper and cheese omelette without breaking it?
Wait until the edges are set and the center is only slightly soft, then loosen the edges with a flexible spatula. Fold one side over the filling and slide the omelette onto a plate; cooking the mushrooms first keeps the filling from weighing it down with liquid.
Can you put raw red pepper in a mushroom omelette?
You can, but thinly sliced red pepper may stay crisp while the eggs cook. For a softer, evenly cooked filling, sauté the pepper with the mushrooms first; this also gives the omelette a sweeter, more developed flavor.
How long does a cooked mushroom and red pepper omelette keep in the fridge?
Keep the omelette in a covered container in the refrigerator and eat it within three days. Refrigerate it promptly rather than leaving it out, and reheat it until hot throughout before serving.
Can you freeze a mushroom and red pepper omelette?
Yes, but freezing can make the eggs firmer and the vegetables softer after thawing. Cool the omelette completely, seal it well, thaw it in the refrigerator, and reheat it thoroughly; freshly cooked omelettes have a better texture.
What can you serve with a low-cheese mushroom and red pepper omelette?
Serve it with whole-grain toast, sliced tomatoes, or a simple green salad. Those sides complement the savory mushrooms and sweet pepper without needing a heavier cheese topping or another rich filling.
Omelette (Egg, Red Pepper, Mushroom, Low Cheese) Vitamins & Minerals
Vitamins
Biotin
16.8µg · 56% DV
B12
0.84µg · 35% DV
Vitamin C
21.6mg · 24% DV
B2
0.28mg · 22% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
174mg · 25% DV
Iodine
22µg · 15% DV
Zinc
1.2mg · 11% DV
Sodium
216mg · 9% DV
Potassium ⭐
216mg · 6% DV
Omelette (Egg, Red Pepper, Mushroom, Low Cheese) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette (Egg, Red Pepper, Mushroom, Low Cheese)
To burn the 132 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.
What is Omelette (Egg, Red Pepper, Mushroom, Low Cheese)?
This omelette combines eggs with kapya pepper—a sweet red pepper common in Turkish cooking—mushrooms and a little kaşar, Turkey’s mild, semi-hard cheese. The vegetables are cooked in the pan with the beaten eggs, with just enough cheese to add a savoury note without making it the main feature. It works as a quick home-style meal rather than requiring a special occasion.
Serve it warm, when the eggs are tender and the pepper and mushrooms still have some texture. It fits a breakfast or brunch spread with bread, or makes a light lunch or supper alongside a salad. Eggs provide protein, while the vegetables add flavour and variety; a 100 g portion has 8.6 g of protein. For a lighter plate, use little oil and pair it with fresh greens.
How Nutritious Is Omelette (Egg, Red Pepper, Mushroom, Low Cheese)?
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 Omelette (Egg, Red Pepper, Mushroom, Low 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, Red Pepper, Mushroom, Low Cheese) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (Egg, Red Pepper, Mushroom, Low Cheese) Good For?
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
Omelette (Egg, Red Pepper, Mushroom, Low Cheese) Fat Profile
SATURATED
2.64g
MONOUNSATURATED
3.12g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.