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A filling omelet made with three eggs and cheese, cooked in butter.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Three-egg cheese and butter omelet (180 g) has 405 calories. That works out to 225 calories per 100 g. It contains 1.8 g of carbs, 26.1 g of protein, 31.5 g of fat and 0 g of fiber. Its 36 µg of Biotin covers 120% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Selected: 1 serving (medium) · 180 g
405
KCAL / 180G
Carbs
1.8g
· 1% DV
Protein
26.1g
· 52% DV
Fat
31.5g
· 40% 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 2% · Protein 26% · Fat 72%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 405 kcal | |
| Total fat | 31.5 g | 40% |
| Saturated fat | 13.14 g | 66% |
| Trans fat | 0.36 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 26.1 g | 52% |
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 | 405 kcal |
| 1 ounce (medium) | 28.4 g | 64 kcal |
| 1 slice (thin) | 45 g | 101 kcal |
| 1 piece (half) | 90 g | 203 kcal |
| 2 slice (medium) | 90 g | 203 kcal |
| 100 g | 100 g | 225 kcal |
| 1 serving (small) | 120 g | 270 kcal |
| 1 piece (whole) | 180 g | 405 kcal |
| 1 serving (large) | 240 g | 540 kcal |
Calculated from 225 calories per 100 g.
Whisk the eggs until the whites and yolks are combined, then pour them into a warm, buttered pan. Cook over medium-low heat and avoid pressing the omelet down; gentle heat lets it puff while keeping the center tender.
Kaşar cheese works well in this omelet because it melts smoothly and has a mild, savory flavor. Grate it so it melts evenly, and add it after the eggs begin to set rather than mixing it into the raw eggs.
No, milk is not needed for a tender omelet. The eggs and melted cheese provide plenty of softness, while too much added liquid can make the center loose and harder to cook evenly.
Yes, you can cook it without flipping. When the edges have set but the top is still slightly moist, add the cheese, fold the omelet over, and let the residual heat finish melting the filling.
A three-egg cheese and butter omelet turns rubbery when it is cooked too long or over high heat. Take it off the pan as soon as the eggs are set; the residual heat will finish cooking the center.
Yes, salted butter works, but use less added salt because the cheese may also be salty. Taste the filling before seasoning the eggs, especially if your kaşar is well-aged or strongly flavored.
Yes, vegetables such as mushrooms, spinach, or peppers can go in a three-egg cheese and butter omelet. Cook watery vegetables first to remove excess moisture, then add them with the cheese so the eggs can set properly.
Yes, you can bake the egg-and-cheese mixture in a small, buttered oven-safe dish until the center is just set. Baking gives it a thicker, more frittata-like texture than the usual folded stovetop omelet.
Refrigerate leftover omelet in a covered container promptly and eat it within a few days. Reheat only the portion you plan to eat, until hot throughout; repeated warming can make the eggs dry and the cheese greasy.
Serve a three-egg cheese and butter omelet with a green salad, sliced tomatoes, or sautéed mushrooms for a balanced plate. Toast or roasted potatoes also make a satisfying accompaniment when you want a more substantial meal.
Vitamins
Biotin
36µg · 120% DV
B12
1.98µg · 83% DV
B2
0.63mg · 48% DV
Vitamin A
396µg · 44% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
468mg · 67% DV
Iodine
63µg · 42% DV
Calcium
306mg · 31% DV
Sodium
540mg · 23% DV
Potassium ⭐
324mg · 10% DV
To burn the 405 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 Three-egg cheese and butter omelet is made by cooking beaten eggs in butter and adding cheese, often Turkish kaşar, which melts into the centre. It is best served hot, while the eggs are still soft and the cheese is gooey. Across many English-speaking kitchens, omelets are a familiar breakfast or brunch choice; pair one with toast, sliced tomatoes or a simple green salad for a fuller plate.
This is a filling, protein-rich dish, with 14.5 g of protein per 100 g. Since the butter and cheese make it fairly rich, you can use a little less butter or add vegetables such as spinach or mushrooms to balance the meal.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
13.14g
MONOUNSATURATED
12.24g
POLYUNSATURATED
3.96g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.