1 piece (medium) of Omelette with Egg and Cheese (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 2.6 g of carbs, 15 g of protein, 16.2 g of fat and 0 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Omelette with Egg and Cheese?

Omelette with egg and cheese brings beaten eggs together with melting cheese in a simple pan-cooked dish. Omelettes are associated with French cooking, but versions with cheese are now familiar breakfasts in many places, made with whatever cheese is on hand. The eggs set into a tender, lightly browned outside with a soft centre, while the cheese adds a savoury, creamy bite. Serve it warm with toast and sliced tomatoes, or add a green salad for a light lunch. It provides protein and calcium and can make a filling start to the day. For a lighter plate, use less cheese and cooking fat; herbs or vegetables add flavour without making it feel heavy.

Omelette with Egg and Cheese Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

2.2g

· 1% DV

Protein

12.5g

· 25% DV

Fat

13.5g

· 17% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 5% · Protein 28% · Fat 67%

Omelette with Egg and Cheese Vitamins & Minerals

Vitamins

Biotin

18µg · 60% DV

B12

1.2µg · 50% DV

0.35mg · 27% DV

1.1mg · 22% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

210mg · 30% DV

Calcium

180mg · 18% DV

Iodine

24µg · 16% DV

How Nutritious Is Omelette with Egg and Cheese?

Nutrient density

High

65/ 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

41/ 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.

Omelette with Egg and Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Omelette with Egg and Cheese

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Omelette with Egg and 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 with Egg and Cheese 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 Egg and 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 with Egg and Cheese Fat Profile

SATURATED

6.2g

MONOUNSATURATED

4.7g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 8.5:1

Above the ideal 4:1 (8.5:1).

Compare Omelette with Egg and Cheese

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Foods Similar to Omelette with Egg and Cheese

🥚

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143 kcal

🍲

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45 kcal

🥤

Protein Powder

380 kcal

🍳

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95 kcal

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85 kcal

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Ali Nazik

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Collagen powder

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Frequently Asked Questions About Omelette with Egg and Cheese

How do you make an omelette with egg and cheese?

Beat the eggs, pour them into a lightly oiled pan over medium-low heat, and cook until nearly set. Add the cheese, fold the omelette, and let it cook just long enough for the cheese to melt.

What is the best cheese for an omelette with egg and cheese?

Cheddar, mozzarella, and Swiss cheese all melt well in an omelette with egg and cheese. Choose a mild, good-melting cheese for a smooth filling, or use a sharper cheese if you want a more pronounced flavor.

How do you stop an omelette with egg and cheese from sticking to the pan?

Use a clean nonstick pan, warm it before adding a thin layer of butter or oil, and keep the heat moderate. Let the eggs begin to set before loosening the edges; moving them too soon can tear the omelette.

Why does an omelette with egg and cheese turn watery?

An omelette with egg and cheese can turn watery if the cheese releases moisture or the eggs are cooked too quickly over high heat. Drain wet ingredients and cook over moderate heat so moisture can evaporate before folding.

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

Yes, you can add vegetables such as spinach, mushrooms, or peppers to an omelette with egg and cheese. Cook watery vegetables first and drain them so they do not make the egg filling soggy.

What should you serve with an omelette with egg and cheese?

Serve an omelette with egg and cheese with toast, a green salad, or sliced tomatoes for a simple meal. Fresh fruit also works well at breakfast, while roasted potatoes make it a more substantial lunch or dinner.

How long does an omelette with egg and cheese keep in the fridge?

An omelette with egg and cheese is best eaten fresh, but leftovers can be refrigerated in a covered container once cooled. Use them within three to four days, and discard the omelette if its smell or texture changes.

Can you reheat an omelette with egg and cheese?

Yes, reheat an omelette with egg and cheese gently in a covered pan over low heat or in short bursts in the microwave. Gentle reheating helps warm the center without making the eggs tough.

Can you freeze an omelette with egg and cheese?

You can freeze an omelette with egg and cheese, though thawed eggs may have a less tender texture. Cool it fully, wrap it tightly, and thaw it in the refrigerator before reheating until hot throughout.

Is an omelette with egg and cheese a healthy breakfast?

An omelette with egg and cheese can be a filling breakfast, with protein from the eggs and calcium from the cheese. Pair it with vegetables or fruit, and use a moderate amount of cheese if you are watching sodium or saturated fat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026