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Two-egg cheese omelet Calories
High-protein, low-carb, rich in calcium and B12
CALORIES
GI
POTASSIUM
FIBER
Two-egg cheese omelet Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
1.8g
· 3%
Protein
15.8g
· 29%
Fat
16.5g
· 68%
Fiber
0g
Two-egg cheese omelet Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
1.35µg · 56% DV
B2
0.42mg · 32% DV
Vitamin A
180µg · 20% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
255mg · 36% DV
Calcium
210mg · 21% DV
Iodine
28µg · 19% DV
Two-egg cheese omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Two-egg 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 Two-egg cheese omelet Contain Allergens?
Contains these allergens:
Which Diets Is Two-egg cheese omelet Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Two-egg cheese omelet Fat Profile
SATURATED
6.1g
MONOUNSATURATED
6.2g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Two-egg cheese omelet
Two-egg cheese omelet — Frequently Asked Questions
Can a two-egg cheese omelet be eaten outside breakfast?
Yes. It works well as a quick protein-rich meal for lunch, dinner, or even a more filling snack.
Is a two-egg cheese omelet better before or after a workout?
It is often more comfortable after training because it provides protein for recovery. Before exercise, the fat content may feel heavy for some people, so timing and portion size matter.
How can I stop the cheese from turning watery in an omelet?
Use medium to low heat and avoid overcooking. Adding the cheese when the eggs are almost set helps it melt without releasing as much moisture.
What goes well with a two-egg cheese omelet?
Vegetables pair especially well because they add freshness and volume. Tomatoes, peppers, mushrooms, herbs, or a side salad can make the meal feel more balanced.
How long does a cooked cheese omelet keep in the fridge?
Usually 1 to 2 days in a sealed container. Because it contains cooked eggs and dairy, it should not be left at room temperature for long.
Can you freeze a two-egg cheese omelet?
Yes, but the texture may become a bit rubbery after thawing. Freezing individual portions and reheating gently gives the best result.
Is a cheese omelet a better choice than boiled eggs?
That depends on what you want. A cheese omelet is usually more flavorful and filling, while boiled eggs are simpler, more portable, and easier to prepare without added fat.
How do you keep an omelet from sticking to the pan?
Use a properly preheated nonstick pan and keep the heat moderate. Letting the eggs set briefly before moving them also helps prevent sticking.
Is it okay to eat a two-egg cheese omelet at night?
Yes, if it suits your digestion and appetite. Some people find egg-and-cheese dishes a bit heavy late in the evening, so a lighter portion may feel better.
Who should be careful with a two-egg cheese omelet?
Anyone with egg or dairy allergy should avoid it because both allergens are present. People who are sensitive to lactose may also react depending on the type of cheese used.
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Nutrition data compiled from USDA FoodData Central and scientific sources.