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High in protein, 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 String Cheese (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 2.6 g of carbs, 17.4 g of protein, 18.6 g of fat and 0 g of fiber. Its 1.9 µg of B12 covers 80% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
17.4g
· 35% DV
Fat
18.6g
· 24% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 28% · Fat 68%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 8.64 g | 43% |
| Trans fat | 0.07 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.4 g | 35% |
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 | 252 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 1 slice (thick) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 1 piece (extra large) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Cook beaten eggs in a lightly greased pan over low to medium heat. When the top is nearly set but still slightly moist, add shredded string cheese, fold the omelette, and cook briefly until the cheese softens.
Yes, string cheese softens and melts in an omelette with string cheese, though it may stay stretchy rather than becoming completely smooth. Shred it finely and cover the folded omelette briefly so the heat reaches the cheese.
An omelette with string cheese can turn watery if the cheese is especially moist or the pan is crowded. Drain the cheese if needed, cook over moderate heat, and avoid adding watery vegetables without cooking off their liquid first.
Add the string cheese when the eggs are mostly set and the surface is still a little moist. This gives the cheese time to soften while helping prevent it from sticking to the pan or overcooking.
Cook an omelette with string cheese over low to medium heat and take it off the pan as soon as the eggs are set. Prolonged high heat makes the eggs tough and can leave the cheese chewy.
Yes, low-moisture mozzarella works as a substitute in an omelette with string cheese because it melts readily. Fresh mozzarella releases more liquid, so drain and pat it dry before adding it to the eggs.
Yes, cooked mushrooms, spinach, peppers, or onions pair well with an omelette with string cheese. Cook vegetables first and remove excess moisture, then add them with the cheese so the eggs set properly.
Serve an omelette with string cheese with toast, sliced tomatoes, or a simple green salad. These sides balance the soft, rich filling without competing with the mild flavor of the cheese.
You can cook an omelette with string cheese ahead, but it is best freshly made because refrigerated eggs become firmer and the cheese loses its stretchy texture. If preparing ahead, cool it promptly and keep it covered in the refrigerator.
Freezing an omelette with string cheese is possible, but it often makes the eggs watery or rubbery after thawing and changes the cheese texture. Refrigerating leftovers and reheating them gently usually gives a better result.
Vitamins
B12
1.92µg · 80% DV
Biotin
21.6µg · 72% DV
B2
0.46mg · 35% DV
B5
1.32mg · 26% DV
Minerals
Phosphorus
312mg · 45% DV
Calcium
408mg · 41% DV
Selenium
19µg · 35% DV
Sodium
624mg · 27% DV
Potassium ⭐
216mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 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 string cheese is a simple egg dish made by cooking beaten eggs with Turkish-style string cheese, which separates into soft, salty strands. It fits naturally into a Turkish breakfast, where the cheese melts through the eggs while the outside sets and the middle can stay tender.
Serve it hot with tomatoes, cucumber, olives and bread; it also makes an easy light lunch. The eggs and cheese make it a source of protein, calcium and vitamin B12. For a lighter version, use a non-stick pan with little oil and add a modest amount of cheese; fresh herbs or a side salad bring brightness without making the meal feel heavy.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
8.64g
MONOUNSATURATED
5.76g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.