Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🍳
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
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 15.1 g | 19% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.06 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 13.8 g | 28% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 204 kcal |
| 1 piece (small) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 4 ounce (medium) | 113 g | 192 kcal |
| 1 piece (medium) | 120 g | 204 kcal |
| 1 cup (chopped) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 2 piece (double) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 204 calories in 1 serving (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.
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.
Medium
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.84g
MONOUNSATURATED
6.12g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.