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A golden folded omelette sits on a plate, with flecks of red and green vegetables and pale-yellow melted cheese visible across its soft surface.
●Low GI

Vegetable Omelette (Cheese) Calories

Hearty breakfast made with eggs, assorted vegetables, and cheese; rich in protein and calcium.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

140kcal

GI

35low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.2g

Quick answer

1 piece (medium) of Vegetable Omelette (Cheese) (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 5 g of carbs, 11.4 g of protein, 11 g of fat and 1.4 g of fiber. Its 15.6 µg of Biotin covers 52% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Vegetable Omelette (Cheese) Nutrition Facts

Selected: 1 piece (medium) · 120 g

168

KCAL / 120G

Carbs

5g

· 2% DV

Protein

11.4g

· 23% DV

Fat

11g

· 14% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 12% · Protein 28% · Fat 60%

Vegetable Omelette (Cheese) nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories168 kcal
Total fat11 g14%
Saturated fat3.84 g19%
Trans fat0.06 g
Sodium384 mg17%
Total carbohydrate5 g2%
Fiber1.4 g5%
Protein11.4 g23%

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 Vegetable Omelette (Cheese)?

ServingAmountCalories
1 piece (medium)120 g168 kcal
1 slice (thin)60 g84 kcal
1 piece (small)80 g112 kcal
1 slice (thick)90 g126 kcal
100 g100 g140 kcal
1 serving (medium)150 g210 kcal
1 piece (large)180 g252 kcal
1 serving (large)200 g280 kcal
1 piece (extra large)240 g336 kcal

Calculated from 140 calories per 100 g.

Frequently Asked Questions About Vegetable Omelette (Cheese)

What goes into a vegetable omelette with cheese?

A vegetable omelette with cheese usually combines beaten eggs with chopped vegetables and a melting or crumbled cheese. Bell pepper, mushrooms, spinach, tomato, and spring onion are common choices. Cook vegetables that release moisture before adding the eggs so the omelette sets properly.

How do you stop a vegetable omelette with cheese from getting watery?

Cook watery vegetables before adding them to a vegetable omelette with cheese, and let excess liquid evaporate. Mushrooms, tomatoes, and spinach can release a lot of moisture. Using a modest amount of filling also helps the eggs cook evenly instead of turning soft or wet.

What is the best cheese for a vegetable omelette with cheese?

Cheddar melts smoothly in a vegetable omelette with cheese, while feta adds a salty, crumbly texture. Swiss-style cheese also works well with mushrooms and spinach. Add salty cheeses sparingly and taste the mixture before seasoning, since the cheese may provide enough salt.

Should you cook the vegetables before adding eggs to a vegetable omelette with cheese?

Yes, cook most vegetables first when making a vegetable omelette with cheese. This softens firmer pieces and drives off moisture before it can thin the eggs. Tender greens can go in near the end of cooking, just long enough to wilt.

Can you bake a vegetable omelette with cheese in the oven?

Yes, you can bake a vegetable omelette with cheese in an oven-safe skillet or baking dish. Cook the vegetables first, pour in the beaten eggs, add the cheese, and bake until the center is set. The dish needs to be oven-safe and suitable for the temperature used.

How do you make a vegetable omelette with cheese fluffy?

Whisk the eggs until the yolks and whites are fully combined, then cook the vegetable omelette with cheese over moderate to low heat. A lid helps the top set without overcooking the bottom. Keep the filling light so it does not weigh down the eggs.

How long does a vegetable omelette with cheese keep in the fridge?

Refrigerate leftover vegetable omelette with cheese promptly in a covered container. For best texture, eat it within a few days; cooked eggs and cheese should not be left sitting at room temperature for an extended period. Cool leftovers before sealing the container.

What should you serve with a vegetable omelette with cheese?

Serve a vegetable omelette with cheese with toast, fresh fruit, or a simple green salad. For brunch, roasted potatoes or sliced tomatoes make it a fuller plate. Since the omelette already has vegetables and cheese, a light side keeps the meal balanced in texture.

Can you reheat a vegetable omelette with cheese?

Yes, reheat a vegetable omelette with cheese gently in a covered skillet over low heat, or use a microwave in short bursts. Gentle heating helps keep the eggs tender and the cheese from turning oily. Avoid reheating it for longer than needed to warm it through.

Is a vegetable omelette with cheese a good breakfast?

Yes, a vegetable omelette with cheese can make a satisfying breakfast because eggs provide protein and the vegetables add variety. Pair it with whole-grain toast or fruit if you want a more complete meal, rather than relying on the omelette alone for all your morning food.

Vegetable Omelette (Cheese) Vitamins & Minerals

Vitamins

Biotin

15.6µg · 52% DV

B12

0.84µg · 35% DV

Vitamin A

216µg · 24% DV

B2

0.26mg · 20% DV

Minerals

Selenium

17µg · 31% DV

Phosphorus

204mg · 29% DV

Calcium

192mg · 19% DV

Sodium

384mg · 17% DV

Potassium ⭐

252mg · 7% DV

Vegetable Omelette (Cheese) Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

2.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Vegetable Omelette (Cheese)

To burn the 168 calories in 1 piece (medium) (120 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Vegetable Omelette (Cheese)?

A vegetable omelette with cheese is made by cooking beaten eggs with chopped vegetables—often peppers, tomatoes or greens—and cheese. It is a flexible home-cooked dish rather than a recipe tied to one particular place, with the vegetables and cheese varying by cook.

It is commonly served hot for breakfast or brunch, and also makes an easy light meal. The eggs set softly around the vegetables, while the cheese melts into the filling; toast or a simple salad makes a natural accompaniment. Eggs and cheese give it a protein-containing, satisfying character, with vegetables adding variety. For a lighter version, use a little oil, add extra vegetables and serve with whole-grain toast.

How Nutritious Is Vegetable Omelette (Cheese)?

Nutrient density

High

65/ 100

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

46/ 100

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 Vegetable Omelette (Cheese) 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 Vegetable Omelette (Cheese) Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Vegetable Omelette (Cheese) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Vegetable Omelette (Cheese) Fat Profile

SATURATED

3.84g

MONOUNSATURATED

4.32g

POLYUNSATURATED

1.32g

⚖️

Omega 6:3 ratio 9.3:1

Above the ideal 4:1 (9.3:1).

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Foods Similar to Vegetable Omelette (Cheese)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

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85 kcal

🍆🥩

Ali Nazik

145 kcal

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370 kcal

🥤

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370 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.