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High-protein omelet with smoked turkey and cheddar cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Smoked Turkey Cheddar Omelet (180 g) has 369 calories. That works out to 205 calories per 100 g. It contains 3.2 g of carbs, 31 g of protein, 25.7 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 109% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
369
KCAL / 180G
Carbs
3.2g
· 1% DV
Protein
31g
· 62% DV
Fat
25.7g
· 33% 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 34% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 369 kcal | |
| Total fat | 25.7 g | 33% |
| Saturated fat | 10.98 g | 55% |
| Trans fat | 0.5 g | |
| Sodium | 1008 mg | 44% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 31 g | 62% |
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 | 369 kcal |
| 1 piece (mini) | 90 g | 185 kcal |
| ½ serving (half) | 90 g | 185 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (small) | 120 g | 246 kcal |
| 1 piece (whole) | 180 g | 369 kcal |
| 1 serving (large) | 240 g | 492 kcal |
| 1 serving (extra large) | 300 g | 615 kcal |
Calculated from 205 calories per 100 g.
A smoked turkey cheddar omelet is made with eggs, smoked turkey, and cheddar cheese. Black pepper, chives, or diced bell pepper are common additions, but keep extra salt modest because both the turkey and cheese can already taste salty.
Cook it over moderate rather than high heat, and take it off the pan while the center is just set and still tender. The residual heat will finish cooking the eggs; leaving it in the pan too long makes it firm.
Usually not: smoked turkey used for sandwiches is generally already cooked and ready to eat. Warm the slices in the omelet as it cooks, and follow the package directions if your turkey is a less common product that requires further cooking.
Whisk the eggs until the yolks and whites are fully combined, then cook them gently in a pan. Avoid pressing the omelet flat; folding it once the surface is nearly set helps keep the eggs soft and airy.
Use a clean nonstick pan and coat its surface lightly with butter or oil before adding the eggs. Let the eggs begin to set before moving them, and loosen the edges with a flexible spatula rather than forcing the omelet.
Yes, you can bake the egg mixture with chopped smoked turkey and cheddar in an oven-safe dish. It will be thicker and more like a crustless egg bake than a folded omelet, so check that the center is set before serving.
Yes, but the texture may become less tender after thawing, and the eggs can turn slightly watery. Cool the omelet, wrap it tightly, and thaw it in the refrigerator; reheat it gently rather than cooking it over high heat.
Yes. A smoked turkey cheddar omelet is usually cooked in a pan and folded around its filling, while a frittata is left open and often finished in the oven. The same turkey and cheddar can be used in either.
Fresh fruit, sliced tomatoes, greens, or toast make easy sides for a smoked turkey cheddar omelet. For a brunch plate, add a crisp salad; its freshness balances the savory, smoky turkey and rich melted cheese.
You can prepare the filling ahead by slicing the smoked turkey and shredding the cheddar, then store them separately in the refrigerator. Cook the eggs when you are ready to eat; a freshly made omelet has a better texture than one held assembled.
Vitamins
B12
2.61µg · 109% DV
Biotin
26.1µg · 87% DV
B2
0.68mg · 52% DV
B5
2.25mg · 45% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
477mg · 68% DV
Sodium
1008mg · 44% DV
Iodine
58µg · 39% DV
Potassium ⭐
342mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 369 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 Smoked Turkey Cheddar Omelet is made by folding smoked turkey and cheddar into eggs as they cook. The turkey brings a savoury, gently smoky note, while the cheddar melts into the soft eggs with a rich, tangy taste. It makes a filling breakfast or a quick meal at any time of day.
Serve it hot with toast, greens or sliced tomatoes; in a lighter meal, pair it with a crisp salad and use less cheese. With 17.2 g of protein per 100 g and very little carbohydrate, it suits people looking for a protein-forward option, including those following a low-carb way of eating.
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 3
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
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
10.98g
MONOUNSATURATED
9.81g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.