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Two-egg cheddar omelette Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Two-egg cheddar omelette (128 g) has 256 calories. That works out to 200 calories per 100 g. It contains 1.8 g of carbs, 20.2 g of protein, 18.9 g of fat and 0 g of fiber. Its 1.6 µg of B12 covers 67% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Two-egg cheddar omelette Nutrition Facts
Selected: 1 piece (medium) · 128 g
256
KCAL / 128G
Carbs
1.8g
· 1% DV
Protein
20.2g
· 40% DV
Fat
18.9g
· 24% 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 31% · Fat 66%
Two-egg cheddar omelette nutrition facts table · 1 piece (medium) (128 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 18.9 g | 24% |
| Saturated fat | 9.02 g | 45% |
| Trans fat | 0.32 g | |
| Sodium | 454 mg | 20% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 20.2 g | 40% |
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 Two-egg cheddar omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 128 g | 256 kcal |
| ½ piece (half) | 64 g | 128 kcal |
| 1 piece (small) | 90 g | 180 kcal |
| 100 g | 100 g | 200 kcal |
| 1 serving (medium) | 128 g | 256 kcal |
| 1 cup (diced) | 150 g | 300 kcal |
| 1 piece (large) | 180 g | 360 kcal |
| 1 serving (large) | 180 g | 360 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Two-egg cheddar omelette
How do you make a kaşarlı omelette?
A kaşarlı omelette is a two-egg omelette made with kaşar, a Turkish semi-hard cheese. Beat the eggs, pour them into a lightly oiled warm pan, and add grated cheese when the eggs begin to set. Fold and cook gently until the cheese melts.
How do you make a kaşarlı omelette fluffy?
For a fluffy kaşarlı omelette, beat the eggs just until the whites and yolks combine, use a preheated pan, and cook over medium-low heat. Avoid pressing the omelette down or leaving it on high heat, which can make the eggs dense and dry.
What cheese is used in a kaşarlı omelette?
Kaşar cheese is used in a kaşarlı omelette; fresh kaşar melts readily and has a mild, creamy taste. Grate it so it melts evenly. A more aged kaşar works too, but it has a sharper flavor and may melt differently.
Can you put milk in a kaşarlı omelette?
Yes, you can add a small splash of milk to a kaşarlı omelette for a softer texture. Mix it thoroughly with the beaten eggs before cooking; too much milk can leave the omelette watery and make it harder to fold.
Why does a kaşarlı omelette stick to the pan?
A kaşarlı omelette often sticks if the pan is not hot enough, there is too little oil, or you try to move the eggs before they set. Preheat a nonstick pan, coat it lightly with oil, and wait for the edges to firm before folding.
What do you serve with a kaşarlı omelette?
Serve a kaşarlı omelette with fresh tomatoes, cucumber, herbs, or a simple green salad. Toast or bread also works well. Since kaşar is already savory, taste the omelette before adding extra salt.
Is a kaşarlı omelette a good breakfast?
Yes, a kaşarlı omelette makes a quick, warm breakfast, and its eggs provide protein while the cheese contributes calcium. Pair it with fresh vegetables or fruit for variety, and serve it soon after cooking for the best texture.
Can you make a kaşarlı omelette without flipping it?
Yes, you can make a kaşarlı omelette without flipping it. Sprinkle the kaşar over the partly set eggs, cover the pan, and cook on low heat until the top is set and the cheese has melted; then fold it if you like.
How long does a kaşarlı omelette last in the fridge?
A cooked kaşarlı omelette keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it within two hours of cooking, and discard it if it develops an unusual smell, appearance, or texture.
Can you reheat a kaşarlı omelette?
Yes, reheat a kaşarlı omelette in a covered pan over low heat, or use a microwave in short bursts. Heat it until steaming throughout; gentle reheating helps keep the eggs from turning rubbery.
Two-egg cheddar omelette Vitamins & Minerals
Vitamins
B12
1.6µg · 67% DV
Biotin
17.28µg · 58% DV
B2
0.54mg · 42% DV
Vitamin A
229.12µg · 25% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
371mg · 53% DV
Calcium
303mg · 30% DV
Iodine
44µg · 29% DV
Sodium
454mg · 20% DV
Potassium ⭐
195mg · 6% DV
Two-egg cheddar omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Two-egg cheddar omelette
To burn the 256 calories in 1 piece (medium) (128 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 Two-egg cheddar omelette?
İki yumurtalı kaşarlı omlet is a Turkish-style omelette made by cooking beaten eggs in a pan and adding kaşar, a mild Turkish semi-hard cheese. As the cheese melts, it gives the centre a soft, slightly stretchy texture, while the eggs set around it. It is simple home cooking rather than a dish tied to one particular region.
In Turkey, it is commonly served hot at breakfast, often with bread, tomatoes and tea; it also makes a quick light meal at any time of day. It provides protein and calcium, with very little carbohydrate. For a fresher, lighter plate, serve it with salad or sliced vegetables, and use only a little cooking fat.
How Nutritious Is Two-egg cheddar omelette?
Nutrient density
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 Two-egg cheddar omelette 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 Two-egg cheddar omelette Contain Allergens?
Contains these allergens:
Which Diets Is Two-egg cheddar omelette 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
Two-egg cheddar omelette Fat Profile
SATURATED
9.02g
MONOUNSATURATED
6.98g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 9.4:1
Above the ideal 4:1 (9.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.