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Omelette with nettle Calories
Protein-rich egg omelette with nettle, providing iron and vitamin A
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelette with nettle (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 2.5 g of carbs, 13 g of protein, 13.7 g of fat and 1 g of fiber. Its 174 µg of Vitamin K covers 145% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Omelette with nettle Nutrition Facts
Selected: 1 piece (medium) · 120 g
185
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
13g
· 26% DV
Fat
13.7g
· 18% 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 5% · Protein 28% · Fat 67%
Omelette with nettle nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.04 g | |
| Sodium | 166 mg | 7% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 13 g | 26% |
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 nettle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 185 kcal |
| 1 piece (small) | 80 g | 123 kcal |
| 1 cup (chopped) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (half) | 100 g | 154 kcal |
| 1 piece (large) | 170 g | 262 kcal |
| 1 serving (double) | 200 g | 308 kcal |
| 2 piece (double) | 240 g | 370 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Omelette with nettle
How do you make an omelette with nettle?
To make an omelette with nettle, briefly cook cleaned, chopped nettle leaves in a pan until wilted, then add beaten eggs and cook until set. Season with salt and pepper; cheese or sautéed onion can be added if you like.
Do nettles still sting in an omelette with nettle?
No, properly cooked nettles in an omelette with nettle do not sting. Heat deactivates the stinging effect, but handle fresh leaves with gloves before cooking and avoid touching your face while preparing them.
How do you prepare fresh nettles for an omelette with nettle?
Wear gloves to sort fresh nettles for an omelette with nettle, discard tough stems, and rinse the leaves thoroughly under running water. Chop them only after washing, then cook them before adding the eggs.
Do you need to blanch nettles for an omelette with nettle?
No, blanching is not necessary for an omelette with nettle; you can wilt the leaves directly in the pan. Blanching briefly can soften large or tough leaves, but drain them well so excess water does not make the omelette soggy.
Can you make an omelette with nettle using dried nettles?
Yes, dried nettles work in an omelette with nettle. Rehydrate them with a little water or let them soften in the pan before adding the eggs, since dried leaves are tougher and more concentrated than fresh ones.
What does an omelette with nettle taste like?
An omelette with nettle tastes mildly earthy and green, somewhat like spinach once the leaves are cooked. Egg softens the herbal flavor, while feta, onion, or black pepper gives the dish a more pronounced savory taste.
Which cheese goes well in an omelette with nettle?
Feta or another salty, crumbly cheese pairs well with an omelette with nettle. Add a modest amount after the nettle has wilted so the cheese seasons the eggs without overpowering the leaves.
What can you serve with an omelette with nettle?
Serve an omelette with nettle with toast, sliced tomatoes, or a simple green salad. It also works as a filling for flatbread or alongside plain yogurt for a light lunch.
Can you freeze an omelette with nettle?
You can freeze an omelette with nettle, but its texture may turn watery or rubbery after thawing. For the best result, freeze it in an airtight container and reheat it thoroughly; freshly cooked omelette has a better texture.
Can you eat nettles raw in an omelette with nettle?
No, do not add raw nettle leaves to an omelette with nettle. Raw leaves can sting, so cook them thoroughly in the pan or blanch them before mixing them with the eggs.
Omelette with nettle Vitamins & Minerals
Vitamins
Vitamin K
174µg · 145% DV
Biotin
13.2µg · 44% DV
B12
0.98µg · 41% DV
B2
0.41mg · 32% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
211mg · 30% DV
Manganese
0.5mg · 22% DV
Iodine
28µg · 19% DV
Potassium ⭐
252mg · 7% DV
Sodium
166mg · 7% DV
Omelette with nettle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette with nettle
To burn the 185 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 with nettle?
Omelette with nettle is made by folding cooked nettle leaves into beaten eggs. It is a simple home-style dish found in places where nettles are gathered and cooked; blanching or sautéing the leaves removes their sting. Fresh young leaves are often used in season, while dried nettle can work outside it.
The eggs make the omelette soft and tender, while nettle brings a mild, earthy, green flavour. Serve it warm for breakfast or brunch with toast, or pair it with a salad for a light lunch. It provides protein from the eggs and is low in carbohydrates. Use a little oil for a lighter version, and season gently so the nettle’s flavour comes through.
How Nutritious Is Omelette with nettle?
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 with nettle 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 nettle Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with nettle Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 nettle Fat Profile
SATURATED
3.72g
MONOUNSATURATED
5.4g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.