⏱ 7 min totalEgg and Cottage Cheese Omelet
Per 1 serving · 194 g · 7 ingredients
of a 2,000 cal day
- Protein21g27% of calories
- Carbs3.5g4% of calories
- Fat24g69% of calories
- ✓ Keto-friendly
At a glance
One serving of Egg and Cottage Cheese Omelet (194 g) has 314 calories, with 21 g of protein, 3.5 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (42% DV), Vitamin A (33% DV) and Vitamin E (23% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 29% and 111% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Vitamin A33%
- Vitamin E23%
- Vitamin K128%
- Riboflavin (B2)45%
- Folate (B9)27%
Good source of
10–19% of the daily value
- Vitamin D12%
- Vitamin B619%
- Calcium18%
- Zinc15%
- Copper13%
- Manganese13%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat29%
- Cholesterol111%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 medium Egg- 🥄1 dash Salt
1 dash Black pepper
1 tbsp Olive oil
1 cup Spinach
1 tbsp Parmesan cheese
¼ cup Cottage cheese
Directions
- 1
Whisk together the eggs, salt, and pepper in a bowl.
- 2
Heat olive oil in a nonstick pan over medium-high heat. Add spinach and cook until wilted, about 1 minute.
- 3
Pour in the egg mixture and cook until nearly set, about 1-2 minutes.
- 4
Add the cottage cheese and sprinkle with parmesan cheese. Fold the omelet over and serve immediately.
Vitamins & minerals
Amounts for 1 serving (194 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 299 μg | 33% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 154 μg | 128% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.3 mg | 19% |
| Folate (B9) | 107 μg | 27% |
| Vitamin B12 | 1 μg | 50% |
| Pantothenic acid | 2 mg | 30% |
| Choline | 275 mg | 50% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 177 mg | 18% |
| Iron | 3 mg | 32% |
| Potassium | 344 mg | 7% |
| Magnesium | 40 mg | 9% |
| Phosphorus | 302 mg | 43% |
| Zinc | 2 mg | 15% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.3 mg | 13% |
| Selenium | 34 μg | 61% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,693 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 158 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 314 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Egg and Cottage Cheese Omelet?
One serving of Egg and Cottage Cheese Omelet (1 serving) has 314 calories, which works out to 162 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Egg and Cottage Cheese Omelet high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Egg and Cottage Cheese Omelet keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Egg and Cottage Cheese Omelet?
618 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg and Cottage Cheese Omelet?
2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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