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Three-Egg Kashar Cheese Omelet Calories
A protein- and fat-rich omelet made with eggs, Kashar cheese, and a small amount of cooking fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Three-Egg Kashar Cheese Omelet (190 g) has 19 calories. That works out to 10 calories per 100 g. It contains 1.9 g of carbs, 17.1 g of protein, 14.3 g of fat and 0 g of fiber. Its 57 µg of Selenium covers 104% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Three-Egg Kashar Cheese Omelet Nutrition Facts
Selected: 1 serving (medium) · 190 g
19
KCAL / 190G
Carbs
1.9g
· 1% DV
Protein
17.1g
· 34% DV
Fat
14.3g
· 18% 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 4% · Protein 33% · Fat 63%
Three-Egg Kashar Cheese Omelet nutrition facts table · 1 serving (medium) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | |
| Total fat | 14.3 g | 18% |
| Saturated fat | 11.78 g | 59% |
| Trans fat | 0.57 g | |
| Sodium | 494 mg | 21% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.1 g | 34% |
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 Serving of Three-Egg Kashar Cheese Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 190 g | 19 kcal |
| 1 ounce (medium) | 28.4 g | 3 kcal |
| 1 piece (small) | 65 g | 7 kcal |
| ½ serving (half) | 95 g | 10 kcal |
| ½ piece (half) | 95 g | 10 kcal |
| 100 g | 100 g | 10 kcal |
| 1 piece (whole) | 190 g | 19 kcal |
| 1 serving (large) | 250 g | 25 kcal |
| 1 piece (large) | 250 g | 25 kcal |
Calculated from 10 calories per 100 g.
Frequently Asked Questions About Three-Egg Kashar Cheese Omelet
How do you make a Three-Egg Kashar Cheese Omelet?
Beat the eggs just until combined, then pour them into a lightly greased pan over medium-low heat. When mostly set, add grated Kashar, fold the omelet over, and cook briefly until the cheese melts. Serve straight away for the softest texture.
What is Kashar cheese in a Three-Egg Kashar Cheese Omelet?
Kashar is a Turkish semi-hard cheese made from sheep’s milk, cow’s milk, or a blend, depending on the variety. It has a mild, savory taste and melts well, so it gives this omelet a creamy, stretchy filling.
Should you use fresh or aged Kashar in a Three-Egg Kashar Cheese Omelet?
Fresh Kashar is usually the better choice for a Three-Egg Kashar Cheese Omelet because it melts smoothly and has a mild flavor. Aged Kashar tastes sharper and can be saltier, so use less added salt if you choose it.
How do you stop a Three-Egg Kashar Cheese Omelet from turning rubbery?
Cook the eggs gently and take the Three-Egg Kashar Cheese Omelet off the heat as soon as they are set. High heat and prolonged cooking make the eggs firm and rubbery; residual heat will finish the center while the cheese melts.
Can you make a Three-Egg Kashar Cheese Omelet without milk?
Yes, milk is not needed in a Three-Egg Kashar Cheese Omelet. Eggs cooked gently in a lightly greased pan make a tender omelet, while milk can dilute the mixture and make it harder to get a neatly set texture.
What pan is best for a Three-Egg Kashar Cheese Omelet?
A small nonstick skillet is easiest for a Three-Egg Kashar Cheese Omelet because it helps the eggs release cleanly and makes folding simpler. Use a low-to-medium heat setting and a little cooking fat so the cheese does not scorch.
Can you add vegetables to a Three-Egg Kashar Cheese Omelet?
Yes, you can add vegetables such as spinach, peppers, or mushrooms to a Three-Egg Kashar Cheese Omelet. Cook watery vegetables first and drain off excess liquid; otherwise, moisture can keep the eggs from setting properly.
What can you serve with a Three-Egg Kashar Cheese Omelet?
A Three-Egg Kashar Cheese Omelet pairs well with toast, a simple green salad, or sliced tomatoes and cucumbers. Fresh, lightly dressed sides balance the rich eggs and melted cheese without competing with Kashar’s savory flavor.
Can you freeze a Three-Egg Kashar Cheese Omelet?
Freezing is possible, but it is not ideal: the eggs can turn watery or spongy and the melted Kashar may lose its smooth texture. For the best result, make the omelet fresh rather than freezing it for later.
How do you reheat a Three-Egg Kashar Cheese Omelet without drying it out?
Reheat a Three-Egg Kashar Cheese Omelet gently in a covered pan over low heat, adding a small splash of water beside it to create steam if needed. Stop once it is hot throughout; prolonged heating makes the eggs tough.
Three-Egg Kashar Cheese Omelet Vitamins & Minerals
Vitamins
Biotin
30.4µg · 101% DV
B12
1.9µg · 79% DV
B2
0.8mg · 62% DV
B5
2.28mg · 46% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
494mg · 71% DV
Iodine
57µg · 38% DV
Calcium
352mg · 35% DV
Sodium
494mg · 21% DV
Potassium ⭐
247mg · 7% DV
Three-Egg Kashar Cheese Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Three-Egg Kashar Cheese Omelet
To burn the 19 calories in 1 serving (medium) (190 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 Three-Egg Kashar Cheese Omelet?
Three-Egg Kashar Cheese Omelet is made by cooking beaten eggs in a pan and folding in Kashar, a Turkish semi-hard cheese that melts smoothly. It is a familiar home-style breakfast in Turkey, where it is usually prepared quickly with a little cooking fat.
The eggs set softly around the melted cheese, giving the omelet a tender middle and a lightly browned exterior. Serve it hot with tomatoes, cucumber, olives and bread for a Turkish-style breakfast, or enjoy it on its own for a filling meal. It is rich in protein and fat, with very little carbohydrate. For a lighter plate, use a non-stick pan with less fat and pair a smaller portion with fresh vegetables.
How Nutritious Is Three-Egg Kashar Cheese Omelet?
Nutrient density
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.
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 Three-Egg Kashar Cheese Omelet 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 Three-Egg Kashar Cheese Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Three-Egg Kashar Cheese Omelet Good For?
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
Three-Egg Kashar Cheese Omelet Fat Profile
SATURATED
11.78g
MONOUNSATURATED
11.02g
POLYUNSATURATED
3.8g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.