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High-protein egg dish with purple cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Purple cheese omelet (140 g) has 343 calories. That works out to 245 calories per 100 g. It contains 2.9 g of carbs, 21.3 g of protein, 27 g of fat and 0 g of fiber. Its 25.2 µg of Biotin covers 84% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 140 g
343
KCAL / 140G
Carbs
2.9g
· 1% DV
Protein
21.3g
· 43% DV
Fat
27g
· 35% 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 3% · Protein 25% · Fat 72%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 343 kcal | |
| Total fat | 27 g | 35% |
| Saturated fat | 10.08 g | 50% |
| Trans fat | 0.28 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 21.3 g | 43% |
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) | 140 g | 343 kcal |
| 0.25 piece (quarter) | 35 g | 86 kcal |
| ½ piece (half) | 70 g | 172 kcal |
| 1 piece (small) | 90 g | 221 kcal |
| 100 g | 100 g | 245 kcal |
| 1 piece (large) | 190 g | 466 kcal |
| 1 serving (extra large) | 220 g | 539 kcal |
| 2 piece (double) | 280 g | 686 kcal |
Calculated from 245 calories per 100 g.
Make a purple cheese omelet by cooking beaten eggs in a lightly oiled pan and adding the cheese near the end. Keep the heat moderate to low, then fold the omelet once the eggs are set but still tender.
Purple cheese refers to a cheese with a purple appearance, not one universally defined cheese variety. Its color and flavor can come from different ingredients or coloring, so the taste and melting behavior of the omelet depend on the cheese used.
A purple cheese omelet may lose its vivid color when the cheese melts or mixes into the eggs. For more visible patches of color, use small pieces of cheese and add them after the eggs have mostly set.
Yes, it can taste different because the cheese determines the flavor. Some purple cheeses may be mild, while others are tangier or saltier; the eggs and cooking method are otherwise much like those in a regular cheese omelet.
Add the cheese when the eggs are mostly set but still slightly soft on top. This gives it time to warm and soften without disappearing completely into the eggs, which can happen if it is added too early.
Chives, parsley, and dill pair well with a purple cheese omelet because their fresh flavors complement eggs and cheese. Add chopped herbs just before serving so their aroma stays noticeable and they do not burn in the pan.
Use a nonstick pan or a well-seasoned skillet, preheat it gently, and add a little cooking fat before the eggs. Avoid high heat, which can make the eggs stick before the omelet has time to set.
Yes, you can freeze a cooked purple cheese omelet, though the eggs may become less tender after thawing. Cool it promptly, wrap it tightly, and reheat it thoroughly; for the best texture, make it fresh when practical.
Serve a purple cheese omelet with toast, a green salad, or sliced vegetables. These sides add contrast to the soft eggs and cheese, and a simple side lets the flavor of the cheese remain the focus.
You can cook a purple cheese omelet ahead and refrigerate it in a covered container, but it is best freshly made because reheating can firm up the eggs. Reheat leftovers until hot rather than leaving them at room temperature.
Vitamins
Biotin
25.2µg · 84% DV
B12
1.47µg · 61% DV
B2
0.59mg · 45% DV
Vitamin A
252µg · 28% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
357mg · 51% DV
Calcium
294mg · 29% DV
Iodine
34µg · 23% DV
Sodium
504mg · 22% DV
Potassium ⭐
217mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 343 calories in 1 piece (medium) (140 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 purple cheese omelet is made by cooking beaten eggs in a pan with purple cheese, either folded into the eggs or scattered over them as they set. The cheese’s exact flavour and how readily it melts depend on the variety used, so the dish can be mild or more savoury.
It works well as a Turkish-style breakfast or a quick lunch, served warm with tomatoes, cucumber, herbs and bread; elsewhere, it fits easily into a brunch or light supper. It is a protein-rich egg dish, with 15.2 g of protein per 100 g. For a lighter plate, use a modest amount of cooking fat and pair it with a fresh salad.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
10.08g
MONOUNSATURATED
11.34g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.