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Quail egg omelet with flaxseed Calories
Nutritious omelet rich in protein, omega-3, and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Quail egg omelet with flaxseed has 170 calories. It contains 2.5 g of carbs, 11.5 g of protein, 12.5 g of fat and 2 g of fiber. Its 18 µg of Biotin covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Quail egg omelet with flaxseed Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
2.5g
· 1% DV
Protein
11.5g
· 23% DV
Fat
12.5g
· 16% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 27% · Fat 67%
Quail egg omelet with flaxseed nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 11.5 g | 23% |
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 Medium Quail egg omelet with flaxseed?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 170 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (small) | 70 g | 119 kcal |
| 1 slice (thick) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 120 g | 204 kcal |
| 1 piece (large) | 150 g | 255 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 2 piece (double) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Quail egg omelet with flaxseed
How do you make a quail egg omelet with flaxseed?
A quail egg omelet with flaxseed is made by whisking the eggs with flaxseed and cooking the mixture in a lightly oiled pan. Grind the flaxseed for an even texture, pour the mixture into a preheated pan, and cook over medium-low heat until set.
Should flaxseed be ground for a quail egg omelet with flaxseed?
Yes, ground flaxseed blends more evenly into a quail egg omelet with flaxseed and is easier to digest than whole seeds. Whole flaxseed still works, but some seeds may pass through the digestive system without being broken down.
Can you use chicken eggs in a quail egg omelet with flaxseed?
Yes, you can use chicken eggs, but the result will no longer be a quail egg omelet and its flavor and texture will differ. Quail eggs are much smaller, so adjust the amount by the mixture’s volume rather than swapping eggs one for one.
What does a quail egg omelet with flaxseed taste like?
A quail egg omelet with flaxseed tastes like a mild, rich egg omelet with a faintly nutty note from the flaxseed. Ground flaxseed gives it a slightly denser texture, while pepper, fresh herbs, or sautéed vegetables add extra flavor.
Why does a quail egg omelet with flaxseed stick to the pan?
A quail egg omelet with flaxseed can stick if the pan is not preheated or lightly greased. Use a well-seasoned or nonstick pan, let it warm before adding the egg mixture, and avoid trying to lift the omelet before its underside has set.
Can you add cheese or vegetables to a quail egg omelet with flaxseed?
Yes, cheese, spinach, mushrooms, or peppers can go into a quail egg omelet with flaxseed. Cook watery vegetables first to remove excess moisture, then add them to the eggs so the omelet cooks through instead of turning soggy.
Is a quail egg omelet with flaxseed safe to eat during pregnancy?
Yes, a quail egg omelet with flaxseed can be eaten during pregnancy when the eggs are thoroughly cooked. Avoid runny or undercooked egg, and use clean, properly refrigerated ingredients; quail eggs are not safer raw than other eggs.
How long does a quail egg omelet with flaxseed keep in the refrigerator?
A quail egg omelet with flaxseed keeps for about three to four days in the refrigerator when promptly chilled in a covered container. Refrigerate leftovers within two hours of cooking and reheat until steaming hot before eating.
Can you freeze a quail egg omelet with flaxseed?
Yes, you can freeze a quail egg omelet with flaxseed, though thawing may make its texture softer or slightly watery. Cool it completely, wrap individual portions airtight, thaw in the refrigerator, and reheat thoroughly before serving.
What should you serve with a quail egg omelet with flaxseed?
Fresh greens, tomatoes, or sautéed mushrooms pair well with a quail egg omelet with flaxseed. These sides complement its rich egg flavor without overpowering the mild nuttiness of the flaxseed; add toast or potatoes if you want a more substantial meal.
Quail egg omelet with flaxseed Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
1.2µg · 50% DV
B2
0.35mg · 27% DV
B5
0.85mg · 17% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
165mg · 24% DV
Iron
2mg · 11% DV
Zinc
1.2mg · 11% DV
Sodium
140mg · 6% DV
Potassium ⭐
160mg · 5% DV
Quail egg omelet with flaxseed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quail egg omelet with flaxseed
To burn the 170 calories in 100 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.
What is Quail egg omelet with flaxseed?
Quail egg omelet with flaxseed is a simple pan-cooked omelet made by beating small quail eggs with flaxseed. The eggs have a mild, delicate flavour, while the seeds add a subtle nuttiness and a little fibre. It is best understood as a home-style variation rather than a dish tied to one particular region.
Serve it warm for breakfast or brunch, or with a leafy salad for a light lunch; toast makes an easy accompaniment. At 11.5 g of protein per 100 g, it brings a useful protein contribution to a meal. A lightly oiled pan keeps it from feeling too rich, while letting the flavour of the eggs come through.
How Nutritious Is Quail egg omelet with flaxseed?
Nutrient density
Very 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.
Satiety score
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.
Is Quail egg omelet with flaxseed 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 Quail egg omelet with flaxseed Contain Allergens?
Contains these allergens:
Which Diets Is Quail egg omelet with flaxseed Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Quail egg omelet with flaxseed Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.5g
POLYUNSATURATED
4g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.