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A softly folded golden omelette with melted pale cheese and dark olive slices visible inside, served on a plate.
●Low GI

Omelette with cheese and olives Calories

High protein, healthy fats, source of calcium and vitamin B12

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

190kcal

GI

15low

POTASSIUM · 100 G

160mg

FIBER · 100 G

0.7g

Quick answer

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.

Omelette with cheese and olives Nutrition Facts

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%

Omelette with cheese and olives nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories228 kcal
Total fat18.2 g23%
Saturated fat6.24 g31%
Trans fat0.1 g
Sodium648 mg28%
Total carbohydrate2.6 g1%
Fiber0.8 g3%
Protein13.8 g28%

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 with cheese and olives?

ServingAmountCalories
1 piece (medium)120 g228 kcal
1 piece (extra small)60 g114 kcal
1 piece (small)80 g152 kcal
100 g100 g190 kcal
1 serving (medium)150 g285 kcal
1 piece (large)180 g342 kcal
1 serving (large)200 g380 kcal
2 piece (double)240 g456 kcal
1 piece (jumbo)250 g475 kcal

Calculated from 190 calories per 100 g.

Frequently Asked Questions About Omelette with cheese and olives

How do you make an omelette with cheese and olives?

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.

What cheese works best in an omelette with cheese and olives?

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.

Should you use black or green olives in an omelette with cheese and olives?

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.

Why is my omelette with cheese and olives watery?

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.

When should you add the cheese and olives to an omelette?

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.

Can you make an omelette with cheese and olives ahead of time?

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.

What can you serve with an omelette with cheese and olives?

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.

Can you bake an omelette with cheese and olives instead of cooking it in a pan?

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.

How do you keep an omelette with cheese and olives from sticking?

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.

Can you add vegetables to an omelette with cheese and olives?

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.

Omelette with cheese and olives Vitamins & Minerals

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

Omelette with cheese and olives Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Omelette with cheese and olives

To burn the 228 calories in 1 piece (medium) (120 g):

🚶

56min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

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 with cheese and olives?

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.

How Nutritious Is Omelette with cheese and olives?

Nutrient density

High

68/ 100

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

42/ 100

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 with cheese and olives 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 with cheese and olives Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Omelette with cheese and olives 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 with cheese and olives Fat Profile

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.