1 serving (135 grams) contains 275 calories, 17.1 grams of protein, 22.1 grams of fat, and 1.9 grams of carbohydrates.
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Nutrition Information
Calories |
275.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.1 g | 28% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 487.4 mg | 162% | |
| Sodium | 486 mg | 21% | |
| Total Carbohydrates | 1.9 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.7 g | ||
| protein | 17.1 g | 34% | |
| Vitamin D | 140.4 mcg | 702% | |
| Calcium | 191.7 mg | 14% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 172.8 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cheese omelet
A cheese omelet is a classic dish commonly associated with Western cuisine, particularly popular in American and European breakfasts. Prepared by whisking eggs and cooking them with cheese, this simple meal is not only delicious but also nutrient-dense. Eggs are a rich source of complete protein, providing all nine essential amino acids, while cheese contributes calcium, fats, and additional protein. A typical two-egg cheese omelet (without additional fillings) contains approximately 12 grams of protein, 10 grams of fat, and essential micronutrients such as vitamin B12, choline, and phosphorus. Despite its simplicity, the omelet’s variations span globally, adapting flavors with herbs, spices, and region-specific cheeses.
Health Benefits
- Provides high-quality protein with all nine essential amino acids, supporting muscle maintenance and repair.
- Rich in vitamin B12, which is essential for red blood cell formation and neurological health.
- Contains choline (from egg yolks), a nutrient critical for brain development and liver function.
- Supplies calcium from cheese, contributing to strong bones and teeth.
- Source of healthy fats, including omega-3s (if omega-3 enriched eggs are used), supporting heart health.
Dietary Considerations
Selection and Storage
For leftovers, store the omelet in an airtight container in the refrigerator and consume within 1-2 days. Reheat gently in a skillet or microwave to maintain texture and flavor.
Common Questions About Cheese omelet Nutrition
Is a cheese omelet high in protein?
Yes, a cheese omelet is high in protein. A typical 2-egg omelet with 1 ounce of cheese contains approximately 18-20 grams of protein. Eggs are a complete protein, offering essential amino acids necessary for muscle repair and overall health.
Can I eat a cheese omelet on a keto diet?
Yes, a cheese omelet is perfectly compatible with a keto diet as it is low in carbohydrates. A 2-egg cheese omelet typically contains around 3 grams of carbohydrates while providing high protein and healthy fats, making it ideal for keto meal plans.
What are the health benefits of eating a cheese omelet?
Cheese omelets provide essential nutrients like protein for muscle health, B vitamins for energy metabolism, and calcium for bone health. However, they are often high in saturated fat and sodium due to the cheese, so moderation is advised for heart health.
What is the recommended serving size for a cheese omelet?
A standard serving size for a cheese omelet is typically made with 2 large eggs and 1 ounce of cheese. This portion provides a balanced amount of protein and fats, totaling around 250-300 calories depending on preparation methods.
How does a cheese omelet compare nutritionally to a plain omelet?
A cheese omelet has higher fat and calorie content compared to a plain omelet due to the addition of cheese. For example, while a plain 2-egg omelet contains around 140 calories, adding 1 ounce of cheese raises the total to ~250-300 calories and provides more calcium and flavor.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Cheese omelet DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
