Egg omelet or scrambled egg, with cheese, made with oil

🔥 212 Calories

💪 12.6g Protein

⚡ 1.4g Carbohydrates

🥑 17.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Nutritional Information

212

kcal/100g

Protein

12.6g

Carbohydrates

1.4g

Fat

17.4g

About Egg omelet or scrambled egg, with cheese, made with oil

An egg omelet or scrambled egg with cheese, prepared with oil, is a delicious and versatile dish that has its origins in various culinary traditions around the world. Eggs are a staple food, rich in protein and essential nutrients, and are often combined with cheese to enhance flavor and nutritional value. The method of preparation can vary, with different oils and seasonings used to create unique variations suited to individual tastes. This dish is quick to prepare, making it a popular choice for breakfast or any meal of the day, and can be customized with various ingredients such as vegetables or herbs for added nutrition and flavor. Nutritionally, this dish provides a balanced profile with a significant amount of protein, healthy fats, and essential vitamins and minerals. With approximately 212 calories per 100 grams, it contains about 12.6 grams of protein, 1.4 grams of carbohydrates, and 17.4 grams of fat, making it energy-dense. The inclusion of cheese not only enhances the taste but also contributes calcium and additional protein. This dish can be a great option for those looking to increase their protein intake while enjoying a satisfying and flavorful meal.

Health Benefits

Supports muscle growth and repair due to high protein content.

Provides essential amino acids necessary for body function.

Rich in calcium, which is vital for bone health.

Contains vitamins such as B12, promoting nerve health and energy metabolism.

High in healthy fats that can help improve satiety and energy levels.

Can be customized with vegetables for added fiber and nutrients.

A good source of iron, which is important for oxygen transport in the blood.

Easy to digest, making it a good option for those with sensitive stomachs.

Versatile meal that can be enjoyed at any time of the day.

Low in carbohydrates, making it suitable for low-carb diets.

Recommended Food Pairings

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Serve with whole grain toast for added fiber and complex carbohydrates, enhancing the meal's nutritional profile.

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Pair with avocado for healthy fats and a creamy texture that complements the eggs.

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Combine with sautéed spinach or kale for a nutrient-dense dish rich in vitamins and minerals.

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Add tomatoes for a fresh and juicy contrast, providing hydration and antioxidants.

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Serve alongside a fruit salad for a balanced meal with sweetness and hydration.

How to Consume

Serving size

2 large eggs (approximately 150g)

Frequency

2-3 times per week

•Use fresh eggs for the best flavor and nutritional quality.
•Experiment with different cheeses to find your preferred taste.
•Add vegetables like bell peppers or onions for extra nutrients.
•Cook on medium heat to prevent burning and ensure even cooking.
•Consider using olive oil for a heart-healthy fat option.

Selection & Storage

How to choose:

✓Select eggs that are clean, with no cracks or blemishes on the shell.
✓Check the expiration date to ensure freshness.
✓Choose eggs that feel heavy for their size, indicating a good quality.
✓Look for eggs from free-range or organic sources for better nutrition.

Storage

Store eggs in the refrigerator at a temperature between 33°F and 40°F (1°C to 4°C), in their original carton to prevent absorption of odors.

Shelf life

Eggs can be stored for 3-5 weeks in the refrigerator; cooked omelets can last 3-4 days in the fridge.

Warnings & Contraindications

⚠️Individuals with egg allergies should avoid this dish.
⚠️Those with high cholesterol may want to limit intake due to dietary cholesterol content.
⚠️People on a low-fat diet should consider the fat content from added cheese and oil.

⚠️Excessive consumption of eggs may lead to increased cholesterol levels in some individuals.
⚠️Improperly cooked eggs can pose a risk of foodborne illness; ensure eggs are fully cooked.

Frequently Asked Questions

How many calories does Egg omelet or scrambled egg, with cheese, made with oil have?

Egg omelet or scrambled egg with cheese made using oil contains approximately 212 calories per 100 grams. This calorie count is influenced by the ingredients used, including the type of cheese and oil, as well as the cooking method.

Is Egg omelet or scrambled egg, with cheese, made with oil healthy?

Yes, this dish can be considered healthy as it is rich in protein, essential vitamins, and minerals. The inclusion of cheese adds calcium, while eggs provide a complete source of protein. However, moderation is key, especially for those monitoring their fat intake.

How should Egg omelet or scrambled egg, with cheese, made with oil be stored?

Cooked egg omelets should be stored in an airtight container in the refrigerator and consumed within 3-4 days. For longer storage, consider freezing the cooked omelet, where it can last up to 3 months.

What are the benefits of eating Egg omelet or scrambled egg, with cheese, made with oil?

Eating this dish provides numerous benefits, including high protein content for muscle repair, essential vitamins for energy metabolism, and healthy fats for satiety. Additionally, it is versatile and can be customized with vegetables for added nutrients.

How much Egg omelet or scrambled egg, with cheese, made with oil can I eat per day?

It is generally recommended to consume egg-based dishes like omelets 2-3 times per week as part of a balanced diet. Portion size can vary, but a serving of about 150 grams is advisable for a nutritious meal.

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