1 serving (150 grams) contains 250 calories, 18.0 grams of protein, 20.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 315.5 mg | 105% | |
| Sodium | 630.9 mg | 27% | |
| 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 | 236.6 mg | 18% | |
| 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 Omelette with cheese and meat
An omelette with cheese and meat is a classic dish found across global cuisines. Originating in France, the omelette serves as a versatile breakfast or brunch option that can be customized with various fillings. Combining eggs, cheese, and meats like ham, bacon, or sausage, this dish offers a rich source of protein and fats, alongside vitamins and minerals. A typical serving (2 large eggs, 1 oz cheese, and 1 oz meat) provides approximately 20-25g of protein, 18g of fat, and 1g of carbohydrates. It is also rich in essential micronutrients such as vitamin B12, vitamin A, phosphorus, and selenium. The dish is nutrient-dense but calorie-rich, making it a satisfying, energy-packed meal when consumed in moderation.
Health Benefits
- High protein content (20-25g per serving) supports muscle repair and maintenance.
- Excellent source of vitamin B12 (eggs and meat) for nerve health and red blood cell production.
- Rich in selenium (eggs) which supports thyroid function and immune health.
- Contains phosphorus (cheese and meat), aiding in bone health and energy metabolism.
- Provides vitamin A (from eggs and cheese) essential for eye health and immune function.
Dietary Considerations
Selection and Storage
Consume the omelette immediately for best quality. If storing, refrigerate within 2 hours in an airtight container and consume within 24 hours. Reheat thoroughly before eating.
Common Questions About Omelette with cheese and meat Nutrition
Is an omelette with cheese and meat high in protein?
Yes, an omelette with cheese and meat is high in protein. A 3-egg omelette with 1 ounce of cheese and 2 ounces of cooked meat can contain approximately 30-35 grams of protein, depending on the type of cheese and meat used. Eggs are a great source of complete protein, and the added cheese and meat contribute additional protein content.
Can I eat an omelette with cheese and meat on a keto diet?
Yes, an omelette with cheese and meat is suitable for a keto diet. It is low in carbohydrates — typically containing less than 5 grams of carbs, depending on extra ingredients like vegetables. The combination of eggs, cheese, and meat provides ample fat and protein to support keto macronutrient goals.
What are the health benefits and concerns of eating an omelette with cheese and meat?
An omelette with cheese and meat is rich in protein, vitamin B12, and healthy fats, which support muscle health and energy levels. However, it can be high in saturated fat and sodium, depending on the type of cheese and meat used. To keep it heart-healthy, consider using lean meats or low-sodium cheese and pairing it with vegetables.
What is the recommended serving size for an omelette with cheese and meat?
A typical serving size is a 3-egg omelette with about 1 ounce of cheese and 2 ounces of meat, which provides around 400-500 calories. Adjust the portion size based on your dietary needs and calorie goals. Adding vegetables like spinach or peppers can increase the volume and nutrient content without significantly increasing calories.
How does an omelette with cheese and meat compare to a plain egg omelette?
An omelette with cheese and meat is higher in calories, protein, and fat compared to a plain egg omelette. For instance, a 3-egg plain omelette contains about 210 calories and 18 grams of protein, while adding cheese and meat can increase the calories to 400-500 and the protein to 30-35 grams. Choose the option that best aligns with your dietary needs and preferences.
