1 serving (100 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 45% | |
| Saturated Fat | 14.3 g | 71% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 476.2 mg | 158% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 4.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 28.6 g | 57% | |
| Vitamin D | 119.0 mcg | 595% | |
| Calcium | 357.1 mg | 27% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 238.1 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 Omelette with cheese
An omelette with cheese is a classic savory dish enjoyed worldwide, particularly in French cuisine, where it is considered a cornerstone of culinary technique. This protein-rich meal is made by whisking eggs, often seasoned, and cooking them gently before adding cheese for a creamy, flavorful result. Nutritionally, an omelette with cheese is a good source of high-quality protein, healthy fats, calcium, and essential vitamins like B12 and D. Cheese also adds micronutrients like phosphorus and zinc, though the calorie and saturated fat content can be significant depending on the cheese type and portion size. Overall, it provides a balanced mix of macronutrients and key vitamins, contributing to a nutrient-dense meal option suitable for most diets when prepared mindfully.
Health Benefits
- Rich source of high-quality protein, essential for muscle repair and enzyme production (approximately 6g per egg).
- Excellent source of vitamin B12, supporting nervous system health and red blood cell production.
- Contains vitamin D, promoting bone health and immune function (notable in eggs and fortified cheese).
- High in calcium from cheese, essential for maintaining strong bones and teeth.
- Includes healthy fats from eggs, aiding in energy production and absorption of fat-soluble vitamins.
Dietary Considerations
Selection and Storage
Store cooked omelette with cheese in an airtight container in the refrigerator and consume within 1-2 days. Reheat thoroughly before serving, ensuring an internal temperature of 165°F (74°C).
Common Questions About Omelette with cheese Nutrition
Is an omelette with cheese high in protein?
Yes, an omelette with cheese is high in protein. A typical two-egg omelette with 1 ounce of cheese contains approximately 18-20 grams of protein, making it a great option for muscle building and recovery.
Can I eat an omelette with cheese on a keto diet?
Yes, an omelette with cheese is compatible with a keto diet. Eggs and cheese are both low in carbohydrates and high in fats, which align well with keto guidelines. For a two-egg omelette with cheese, the net carbs are typically under 2 grams.
What are the health benefits of an omelette with cheese?
An omelette with cheese provides high-quality protein, essential vitamins like B12, and minerals such as calcium and phosphorus. However, due to its saturated fat content, it should be consumed in moderation if monitoring heart health or cholesterol levels.
How much of an omelette with cheese should I eat?
Portion sizes vary based on dietary goals, but one serving of a two-egg omelette with 1 ounce of cheese is generally appropriate for most adults. Pairing it with vegetables or a slice of whole-grain toast can create a balanced meal.
How does an omelette with cheese compare to a plain omelette?
An omelette with cheese has more calories and fat compared to a plain one. While a two-egg omelette alone contains about 140 calories, adding 1 ounce of cheese increases the calorie count to about 200-230, as well as boosting the fat 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.
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.
