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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Ricotta herb omelette (180 g) has 284 calories. That works out to 158 calories per 100 g. It contains 4.7 g of carbs, 23.2 g of protein, 19.4 g of fat and 0.5 g of fiber. Its 42.1 µg of Selenium covers 77% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
284
KCAL / 180G
Carbs
4.7g
· 2% DV
Protein
23.2g
· 46% DV
Fat
19.4g
· 25% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 32% · Fat 61%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 284 kcal | |
| Total fat | 19.4 g | 25% |
| Saturated fat | 7.38 g | 37% |
| Trans fat | 0.09 g | |
| Sodium | 338 mg | 15% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 23.2 g | 46% |
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 serving (medium) | 180 g | 284 kcal |
| 1 piece (small) | 90 g | 142 kcal |
| 100 g | 100 g | 158 kcal |
| 1 serving (small) | 120 g | 190 kcal |
| 1 piece (medium) | 140 g | 221 kcal |
| 1 cup (diced) | 150 g | 237 kcal |
| 1 piece (large) | 220 g | 348 kcal |
| 1 serving (large) | 270 g | 427 kcal |
Calculated from 158 calories per 100 g.
Whisk the eggs with salt, then stir in finely chopped herbs. Cook in a lightly oiled nonstick pan over medium-low heat; spoon ricotta over the eggs near the end, then fold once the eggs are set but still tender.
Chives, parsley, dill, basil, and tarragon all work well in a ricotta herb omelette. Use fresh herbs if available, dry them after washing, and chop them finely so their flavor spreads through the eggs without adding excess moisture.
Usually, no. Add spoonfuls of ricotta to the ricotta herb omelette while the eggs are cooking instead of whisking it in; this keeps distinct creamy pockets of cheese rather than making the mixture heavy and uniform.
Yes, cottage cheese can replace ricotta in a ricotta herb omelette, though it is usually wetter and lumpier. Drain it first, or briefly mash it for a smoother filling; the omelette will still be soft but less rich-tasting.
A ricotta herb omelette can split if the eggs are still runny, the pan is too hot, or the filling is overloaded. Let the underside set over medium-low heat, add only a modest amount of ricotta, and fold gently with a wide spatula.
Yes, you can bake a ricotta herb omelette in a small oven-safe dish for a thicker, frittata-like result. Pour in the egg-and-herb mixture, add spoonfuls of ricotta, and bake until the center is just set.
Use a well-seasoned or nonstick pan, coat the surface lightly with butter or oil, and let it warm before adding the eggs. A ricotta herb omelette is easier to release once its underside has set; avoid scraping it too early.
Yes, dried herbs work in a ricotta herb omelette, but use less than you would of fresh herbs because their flavor is more concentrated. Stir them into the beaten eggs briefly before cooking so they have time to soften.
Store a cooked ricotta herb omelette in a covered container in the refrigerator for up to 3–4 days. Refrigerate it promptly after serving and reheat until hot throughout; its texture is best when freshly cooked.
You can freeze a ricotta herb omelette, but the eggs may turn rubbery and the ricotta can become grainy after thawing. If you do freeze it, wrap individual portions airtight and thaw them in the refrigerator before reheating.
Vitamins
B12
1.66µg · 69% DV
Biotin
16.92µg · 56% DV
B2
0.61mg · 47% DV
B5
2.02mg · 40% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
362mg · 52% DV
Iodine
50µg · 33% DV
Calcium
256mg · 26% DV
Sodium
338mg · 15% DV
Potassium ⭐
272mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 284 calories in 1 serving (medium) (180 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 ricotta herb omelette brings eggs together with soft ricotta and fresh herbs such as parsley, chives or basil. Ricotta is an Italian whey cheese, and its mild, slightly sweet flavour gives the omelette a tender, creamy centre. The combination is Italian-inspired rather than tied to one single regional recipe.
Serve it warm for breakfast or brunch, with toast and tomatoes, or make it a light lunch alongside a green salad. The herbs add freshness while the eggs and cheese make it satisfying; it provides protein and calcium, with 12.9 g of protein per 100 g. For a lighter plate, use a modest amount of ricotta and add extra vegetables or 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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
7.38g
MONOUNSATURATED
7.65g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.