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●Low GI

Parsley and garlic omelet Calories

An omelet made with eggs, parsley, garlic, and a modest amount of cooking oil; high in protein and fat and low in carbohydrates.

CALORIES · 100 G

170kcal

GI

0low

POTASSIUM · 100 G

180mg

FIBER · 100 G

0.3g

Quick answer

1 serving (medium) of Parsley and garlic omelet (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 2.5 g of carbs, 13.8 g of protein, 15.1 g of fat and 0.4 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Parsley and garlic omelet Nutrition Facts

Selected: 1 serving (medium) · 120 g

204

KCAL / 120G

Carbs

2.5g

· 1% DV

Protein

13.8g

· 28% DV

Fat

15.1g

· 19% DV

Fiber

0.4g

· 1% DV

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

Calories come from: Carbs 5% · Protein 27% · Fat 68%

Parsley and garlic omelet nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories204 kcal
Total fat15.1 g19%
Saturated fat3.84 g19%
Trans fat0.06 g
Sodium168 mg7%
Total carbohydrate2.5 g1%
Fiber0.4 g1%
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 Serving of Parsley and garlic omelet?

ServingAmountCalories
1 serving (medium)120 g204 kcal
1 piece (small)60 g102 kcal
100 g100 g170 kcal
4 ounce (medium)113 g192 kcal
1 piece (medium)120 g204 kcal
1 cup (chopped)150 g255 kcal
1 piece (large)180 g306 kcal
1 serving (large)180 g306 kcal
2 piece (double)240 g408 kcal

Calculated from 170 calories per 100 g.

Frequently Asked Questions About Parsley and garlic omelet

How do you make a parsley and garlic omelet?

To make a parsley and garlic omelet, whisk the eggs, then stir in finely chopped parsley, garlic, and a little salt. Pour the mixture into a lightly oiled pan and cook over medium-low heat until set, folding or turning it to finish.

Should you cook the garlic before adding it to a parsley and garlic omelet?

Cooking the garlic briefly first gives a parsley and garlic omelet a milder, sweeter flavor. Stir it in the pan for a short time without browning, then add the eggs. For a sharper garlic taste, mix finely minced garlic straight into the eggs instead.

How do you keep a parsley and garlic omelet fluffy?

For a fluffier parsley and garlic omelet, whisk the eggs until the yolks and whites are fully combined, then cook the mixture over medium-low heat. Covering the pan helps the top set gently, so you do not need to overcook the bottom.

Can you add cheese to a parsley and garlic omelet?

Yes, cheese works well in a parsley and garlic omelet. Add grated cheese to the egg mixture or scatter it over the omelet near the end of cooking, then fold it while the cheese melts. Reduce added salt if the cheese is salty.

Is fresh parsley better than dried parsley in a parsley and garlic omelet?

Fresh parsley is usually better in a parsley and garlic omelet because it gives the eggs a brighter flavor and tender green flecks. Wash and dry it before chopping. Dried parsley can work, but use less because its flavor is more concentrated.

What should you serve with a parsley and garlic omelet?

A parsley and garlic omelet pairs well with sliced tomatoes, salad greens, or toast. These sides balance its savory garlic flavor without competing with it. For a simple breakfast, serve it with fruit or vegetables and your usual drink.

How long does a parsley and garlic omelet keep in the fridge?

A cooked parsley and garlic omelet keeps for about three to four days in a covered container in the refrigerator. Chill leftovers promptly rather than leaving them out, and reheat a portion until steaming hot before eating.

Can you freeze a parsley and garlic omelet?

Yes, you can freeze a parsley and garlic omelet, although its texture may become softer or slightly watery after thawing. Cool it, wrap individual portions tightly, and freeze them in an airtight container. Thaw in the refrigerator and reheat in a pan.

Can you make a parsley and garlic omelet without browning the garlic?

Yes, a parsley and garlic omelet does not need browned garlic. Add finely minced garlic to the beaten eggs, or soften it briefly in the pan over low heat. Avoid browning it, since burnt garlic can make the omelet taste bitter.

Can you make a parsley and garlic omelet ahead for breakfast?

You can cook a parsley and garlic omelet ahead, but it tastes best freshly made because reheated eggs can turn firm. If preparing in advance, refrigerate it promptly in a covered container and reheat gently in a pan just before serving.

Parsley and garlic omelet Vitamins & Minerals

Vitamins

Biotin

24µg · 80% DV

B12

1.2µg · 50% DV

B2

0.42mg · 32% DV

B5

1.32mg · 26% DV

Minerals

Selenium

26µg · 47% DV

Phosphorus

216mg · 31% DV

Iodine

30µg · 20% DV

Zinc

1.32mg · 12% DV

Sodium

168mg · 7% DV

Potassium ⭐

216mg · 6% DV

Parsley and garlic omelet Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

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

How to Burn Off Parsley and garlic omelet

To burn the 204 calories in 1 serving (medium) (120 g):

🚶

50min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

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

What is Parsley and garlic omelet?

A parsley and garlic omelet is made by folding chopped parsley and crushed or finely chopped garlic into beaten eggs, then cooking the mixture in a pan with a little oil. It’s a simple home-style preparation rather than a dish tied to one specific region, and the amount of herbs and garlic can be adjusted to taste.

The eggs set softly, sometimes with a lightly golden underside; garlic brings a savoury punch while parsley adds a fresh, green note. It works for breakfast or brunch with toast, or as a quick lunch alongside salad. Naturally low in carbohydrates and filling from its protein and fat, it suits a substantial meal; use a non-stick pan and just enough oil for a lighter result.

How Nutritious Is Parsley and garlic omelet?

Nutrient density

Medium

55/ 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 Parsley and garlic omelet 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 Parsley and garlic omelet Contain Allergens?

Contains these allergens:

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

Which Diets Is Parsley and garlic omelet Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Parsley and garlic omelet Fat Profile

SATURATED

3.84g

MONOUNSATURATED

6.12g

POLYUNSATURATED

2.4g

⚖️

Omega 6:3 ratio 13.3:1

Above the ideal 4:1 (13.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.