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Omelette with Tomato and Cheese Calories
Protein and calcium-rich omelette made with eggs, tomato, and cheese.
CALORIES
GI
POTASSIUM
FIBER
Omelette with Tomato and Cheese Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
3.2g
· 9%
Protein
9.6g
· 27%
Fat
10.2g
· 64%
Fiber
0.7g
Omelette with Tomato and Cheese Vitamins & Minerals
Vitamins
Biotin
12µg · 40% DV
B12
0.7µg · 29% DV
B2
0.28mg · 22% DV
B5
0.85mg · 17% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
145mg · 21% DV
Sodium
320mg · 14% DV
Calcium
120mg · 12% DV
Omelette with Tomato and Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette with Tomato 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 Tomato and Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with Tomato 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 Tomato and Cheese Fat Profile
SATURATED
4.1g
MONOUNSATURATED
3.5g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
Foods Similar to Omelette with Tomato and Cheese
Omelette with Tomato and Cheese — Frequently Asked Questions
How can I keep a tomato and cheese omelette from turning watery?
Remove some of the tomato seeds and juice, and use a properly heated pan. Briefly cooking the tomatoes first lets excess moisture evaporate before the eggs are added.
Which cheeses work best in a tomato omelette?
Feta, cheddar, mozzarella, and cottage cheese can all work well. Feta adds a salty, tangy flavor, while melting cheeses create a smoother texture; adjust added salt to the cheese you use.
Can tomato and cheese omelette be made ahead of time?
A cooked omelette can usually be refrigerated in a sealed container for 1–2 days. Reheat it gently, since high heat can make the egg rubbery and cause tomatoes to release more water.
Can you freeze a tomato and cheese omelette?
Yes, but the tomatoes may release water after thawing, so the texture can become softer. Freeze individual portions in an airtight container, thaw in the refrigerator, and warm gently in a pan.
How do I reduce the eggy smell in a tomato and cheese omelette?
Avoid overcooking the eggs, as this can intensify sulfur-like egg aromas. Black pepper, parsley, dill, oregano, or fresh herbs pair well with both tomato and cheese.
Is tomato and cheese omelette only a breakfast food?
No, it can also work as a quick lunch or light dinner because it provides protein. Pairing it with a salad and whole-grain bread makes the meal more balanced and satisfying.
Is a tomato and cheese omelette good after a workout?
It can be a useful protein-containing option after exercise. After longer or harder training sessions, add a carbohydrate food such as bread, potatoes, or grains to help replenish energy.
How is a tomato and cheese omelette different from shakshuka?
An omelette is typically cooked as a set egg dish, while shakshuka usually has eggs poached in a more substantial tomato-based sauce. Shakshuka is generally saucier, whereas cheese omelette has a firmer, more cohesive texture.
Should people with high cholesterol be careful with tomato and cheese omelette?
Egg and cheese dishes should be considered within the person's overall eating pattern and any advice from their clinician. Using a small amount of olive oil rather than butter and choosing less salty, lower-fat cheese can be practical adjustments.
Do the eggs need to be fully cooked in tomato and cheese omelette?
For food safety, the eggs should be cooked thoroughly, especially for pregnant people, young children, older adults, and anyone with a weakened immune system. Avoid runny egg if using eggs that are not pasteurized.
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Nutrition data compiled from USDA FoodData Central and scientific sources.