1 serving (150 grams) contains 300 calories, 18.0 grams of protein, 25.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.4 g | 50% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 709.8 mg | 30% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.6 g | ||
| protein | 28.4 g | 56% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 236.6 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 omlette
A cheese omelette is a popular breakfast dish made from eggs whisked and cooked with cheese, often folded to encase melted cheese within. Originating from French cuisine, it has become a staple worldwide due to its simplicity and versatility. Nutritionally, a cheese omelette provides a balanced mix of protein, fat, and essential vitamins such as vitamin B12, vitamin D, and minerals like calcium. One standard serving (2 eggs and 1 oz cheese) contains approximately 220-250 calories, 15-18 grams of protein, and healthy fats. Its nutrient profile makes it a satisfying, energy-rich meal for all-day energy support.
Health Benefits
- Rich in protein: The eggs in a cheese omelette provide all nine essential amino acids, supporting muscle repair and overall cell function.
- High calcium content: Cheese contributes a significant amount of calcium, vital for bone health and strong teeth.
- Source of vitamin B12: Eggs and cheese offer a good amount of vitamin B12, which is essential for red blood cell formation and neurological health.
Dietary Considerations
Selection and Storage
Consume a cheese omelette immediately after cooking for optimal taste and food safety. If storing leftovers, refrigerate in an airtight container for up to 2 days and reheat thoroughly before eating.
Common Questions About Cheese omlette Nutrition
Is a cheese omelette high in protein?
Yes, a cheese omelette is high in protein. A two-egg cheese omelette typically contains about 12-15 grams of protein from the eggs and an additional 6-8 grams from the cheese, depending on the type and quantity used. This makes it a great option for a protein-packed meal.
Can I eat a cheese omelette on a keto diet?
Yes, a cheese omelette is an excellent choice for a keto diet. Eggs and cheese are both low in carbohydrates and rich in fat and protein, fitting perfectly into the macronutrient profile of keto. Just be cautious with any added ingredients like milk or fillings that might introduce extra carbs.
Is a cheese omelette healthy?
A cheese omelette can be healthy when consumed in moderation. It provides essential nutrients like protein, calcium, Vitamin D, and B vitamins. However, it is high in saturated fat and cholesterol, so people with heart health concerns should limit their intake or use reduced-fat cheese and additional vegetables to balance the meal.
What is the recommended serving size for a cheese omelette?
A standard serving size for a cheese omelette is about two eggs and 1-2 ounces of cheese. This portion provides roughly 200-300 calories, depending on the type of cheese used, and is well-suited for a light meal. You can pair it with a salad or roasted vegetables for added fiber and nutrients.
How does a cheese omelette compare to a plain omelette?
A cheese omelette is higher in calories and fat compared to a plain omelette due to the added cheese. While a plain two-egg omelette contains around 140 calories and 10 grams of fat, adding cheese can increase it to 200-300 calories and 15-20 grams of fat. However, cheese also boosts the omelette’s calcium and protein content, offering additional nutritional benefits.
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.
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.
