1 serving (120 grams) contains 250 calories, 15.0 grams of protein, 20.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
500.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.0 g | 51% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 400.0 mg | 133% | |
| Sodium | 800.0 mg | 34% | |
| Total Carbohydrates | 4.0 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.0 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 160.0 mcg | 800% | |
| Calcium | 400.0 mg | 30% | |
| Iron | 3 mg | 16% | |
| Potassium | 240 mg | 5% | |
* 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 omelette
A cheese omelette is a classic dish made by whisking eggs, cooking them in a skillet, and folding in cheese. Popular in cuisines worldwide, it likely originated in French and Mediterranean cooking, where omelettes are a staple breakfast or brunch item. Nutritionally, a cheese omelette is high in protein from eggs and dairy, along with fats and essential vitamins like B12 and D. A typical serving (2 eggs and 1 ounce of cheese) provides approximately 200-300 kcal, 14-20g protein, 18g fat, and 1-2g carbohydrates. Additionally, it delivers minerals like calcium and selenium. The exact nutrition values depend on the type of cheese used.
Health Benefits
- Rich in high-quality protein (6-7g per egg), essential for muscle repair and growth.
- Excellent source of Vitamin B12 from eggs and cheese, important for nerve function and red blood cell formation.
- Provides calcium (about 200mg per serving), vital for bone health and maintaining strong teeth.
Dietary Considerations
Selection and Storage
Consume cheese omelettes immediately after cooking for best taste and texture. Refrigerate leftovers in an airtight container for up to 2 days, and reheat thoroughly before eating.
Common Questions About Cheese omelette Nutrition
Is a cheese omelette high in protein?
Yes, a cheese omelette is high in protein. One typical 2-egg cheese omelette provides approximately 18-20 grams of protein, depending on the type and amount of cheese used. Eggs are a complete protein source, making this dish ideal for supporting muscle growth and repair.
Can I eat a cheese omelette on a keto diet?
Yes, a cheese omelette is keto-friendly due to its low carbohydrate content. Eggs contain less than 1 gram of carbs per serving, and most cheeses are also very low in carbs. This dish is a great choice for those following a ketogenic diet while meeting fat and protein needs.
What are the health benefits and concerns of eating a cheese omelette?
Cheese omelettes are rich in protein, vitamins such as B12, and phosphorus, which support energy production and bone health. However, they can be high in saturated fat and cholesterol, which may be a concern for individuals with heart health risks. Moderation is key to enjoying its benefits while managing any concerns.
What is the recommended portion size for a cheese omelette?
A recommended portion size is a 2-egg omelette with about 1 ounce of cheese, providing roughly 250-300 calories. This portion size is balanced for most diets but can be adjusted based on individual caloric needs and energy expenditure.
How does a cheese omelette compare to scrambled eggs in terms of nutrition?
A cheese omelette tends to be higher in calories and fat compared to plain scrambled eggs because of the added cheese. Scrambled eggs without cheese offer roughly 140 calories per 2 eggs, while a cheese omelette provides around 250-300 calories, depending on the type and quantity of cheese used.
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.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Health and Human Services and U.S. Department of AgricultureThis guideline discusses protein-rich foods like eggs and cheese, central to a cheese omelette, within a balanced diet.
- Eggs Are Excellent Sources of Protein and Other Essential NutrientsHarvard T.H. Chan School of Public HealthThis article highlights the nutritional benefits of eggs, a primary ingredient in cheese omelettes, and their role in a healthy diet.
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.
