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High protein, healthy fats, source of calcium and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelette with cheese and olives (120 g) has 228 calories. That works out to 190 calories per 100 g. It contains 2.6 g of carbs, 13.8 g of protein, 18.2 g of fat and 0.8 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
228
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
13.8g
· 28% DV
Fat
18.2g
· 23% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 24% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 6.24 g | 31% |
| Trans fat | 0.1 g | |
| Sodium | 648 mg | 28% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 13.8 g | 28% |
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 | 228 kcal |
| 1 piece (extra small) | 60 g | 114 kcal |
| 1 piece (small) | 80 g | 152 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 1 piece (large) | 180 g | 342 kcal |
| 1 serving (large) | 200 g | 380 kcal |
| 2 piece (double) | 240 g | 456 kcal |
| 1 piece (jumbo) | 250 g | 475 kcal |
Calculated from 190 calories per 100 g.
Whisk the eggs, then pour them into a lightly oiled, warmed pan. When the edges begin to set, add crumbled or grated cheese and chopped, pitted olives. Cook over low to medium heat, then fold the omelette once the center is just set.
Feta gives an omelette with cheese and olives a tangy, crumbly texture, while cheddar or mozzarella melts more smoothly. Choose a cheese that suits your preferred texture, and taste before adding salt because both cheese and olives can be salty.
Either black or green olives work in an omelette with cheese and olives. Black olives tend to taste milder and richer, while green olives are often sharper and firmer. Pit them and chop them so they distribute evenly through the eggs.
An omelette with cheese and olives can turn watery if the olives or cheese release moisture as they heat. Drain brined olives well, pat them dry, and avoid adding watery vegetables unless you cook off their liquid before mixing them into the eggs.
Add the cheese and olives to an omelette with cheese and olives after the eggs have begun to set around the edges. This gives the filling time to warm without sinking to the bottom or making the uncooked egg harder to fold.
An omelette with cheese and olives is best freshly cooked, but you can refrigerate leftovers in a covered container and reheat them promptly. For easier meal prep, chop and store the olives and cheese separately, then cook the eggs just before serving.
Serve an omelette with cheese and olives with a green salad, sliced tomatoes, or whole-grain toast. Fresh, lightly dressed vegetables balance the savory filling, while toast makes it a more substantial breakfast or brunch.
Yes, you can bake an omelette with cheese and olives in a greased, oven-safe dish. Mix the beaten eggs with chopped olives and cheese, then bake until the center is set. A shallow dish helps it cook evenly.
To keep an omelette with cheese and olives from sticking, use a clean nonstick pan, warm it before adding a little oil or butter, and cook over moderate-low heat. Wait until the edges set before loosening or folding the omelette.
Yes, vegetables such as spinach, peppers, or mushrooms can go into an omelette with cheese and olives. Cook vegetables that release water first, then add them with the cheese and olives so the eggs set properly rather than becoming soggy.
Vitamins
Biotin
21.6µg · 72% DV
B12
1.32µg · 55% DV
B2
0.38mg · 29% DV
B5
1.32mg · 26% DV
Minerals
Phosphorus
204mg · 29% DV
Selenium
16µg · 29% DV
Sodium
648mg · 28% DV
Calcium
252mg · 25% DV
Potassium ⭐
192mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 228 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 olives combines beaten eggs cooked in a pan with cheese and olives. It is a simple, adaptable take on the omelette, a familiar dish in many cuisines; the cheese and olives give it a savoury, Mediterranean-style twist.
The eggs set softly around the filling, while the cheese melts and the olives add a salty bite. Serve it warm for breakfast or brunch with toast, tomatoes or a green salad. It provides protein, along with fats, calcium and vitamin B12. For a lighter plate, use a little less cheese and cooking oil, and add vegetables on the side.
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.
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
6.24g
MONOUNSATURATED
7.32g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.