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Protein-rich breakfast combining eggs and bread.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelette with Bread (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 23.4 g of carbs, 11 g of protein, 8.6 g of fat and 1.6 g of fiber. Its 13.2 µg of Biotin covers 44% 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
222
KCAL / 120G
Carbs
23.4g
· 9% DV
Protein
11g
· 22% DV
Fat
8.6g
· 11% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 20% · Fat 36%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 1.6 g | 6% |
| Protein | 11 g | 22% |
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 | 222 kcal |
| 1 slice (thin) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 1 slice (thick) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
To make an omelette with bread, tear the bread into bite-size pieces and lightly toast them in a pan. Pour beaten eggs over the bread and cook over medium-low heat until the eggs are set, turning or folding the omelette as needed.
A sturdy sliced loaf, sourdough, or whole-wheat bread works well in an omelette with bread. Slightly stale bread holds its shape better than very soft fresh bread, while thinner slices blend into the eggs more evenly.
Yes, stale bread is especially useful in an omelette with bread because it absorbs egg without turning mushy as quickly as fresh bread. Cut it into small pieces and toast it briefly in the pan before adding the beaten eggs.
No, an omelette with bread is not the same as French toast. The bread is cooked with savoury beaten eggs, often with seasonings or fillings; French toast is typically made by soaking slices in an egg mixture and frying them whole.
You can add cheese, chopped vegetables, herbs, or cooked meat to an omelette with bread. Add watery vegetables sparingly or cook them first, so they do not release moisture and leave the bread soggy.
Either serving style is used: the bread can be mixed into the eggs and cooked in the pan, or served alongside the omelette. For bread cooked inside, small toasted pieces distribute more evenly and are easier to fold into the eggs.
Use a well-heated non-stick pan with a thin coating of oil or butter. Cook an omelette with bread over medium-low heat after adding the eggs, and let the base set before trying to lift or fold it.
Yes, an omelette with bread works perfectly well without cheese. Season the eggs with salt, pepper, or herbs, and toast the bread lightly first to give the finished dish a satisfying texture without relying on a cheesy filling.
Refrigerate leftover omelette with bread in a covered container once it has cooled, and reheat it in a pan over low heat. It is best freshly cooked: refrigeration and reheating soften the bread, while a microwave can make it even less crisp.
Yes, you can freeze an omelette with bread, but the bread may become soft or grainy after thawing. For the best texture, eat it freshly made or refrigerate leftovers for a short time rather than freezing them.
Vitamins
Biotin
13.2µg · 44% DV
B12
0.72µg · 30% DV
B2
0.23mg · 18% DV
B5
0.84mg · 17% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
132mg · 19% DV
Sodium
396mg · 17% DV
Copper
0.11mg · 12% DV
Potassium ⭐
144mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 222 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 Bread pairs a softly cooked egg omelette with bread, making a simple, filling meal. It is easy to put together at home: serve slices alongside the omelette, or use the bread to pick up each bite. The name can describe a straightforward plate rather than one fixed recipe, so the bread may be served on the side or incorporated into the meal in different ways.
The eggs are tender, sometimes lightly browned, while the bread adds a chewy or crisp contrast depending on how it is served. It works well for breakfast or a quick lunch, with tomatoes, herbs or a salad. Eggs contribute protein and bread supplies carbohydrates; for a lighter plate, cook the omelette with little oil and choose whole-grain bread.
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
— 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
2.88g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.