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Eggs, Cheese, and Tuna Omelet⏱ 15 min total
Recipes

Eggs, Cheese, and Tuna Omelet

Per 1 serving · 356 g · 5 ingredients

Calories
498
25%
of a 2,000 cal day
  • Protein
    56g
    45% of calories
  • Carbs
    1.4g
    1% of calories
  • Fat
    30g
    54% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Eggs, Cheese, and Tuna Omelet (356 g) has 498 calories, with 56 g of protein, 1.4 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (112% DV), Vitamin A (20% DV) and Vitamin D (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 46% and 91% of the daily value.

Per 100 g
140cal
low energy density
Protein per 100 cal
11g
Net carbs
1g
carbs minus fiber
Fiber
0g
1 g sugar

High in

20%+ of the daily value

  • Protein112%
  • Vitamin A20%
  • Vitamin D21%
  • Vitamin E21%
  • Riboflavin (B2)68%
  • Niacin105%

Good source of

10–19% of the daily value

  • Folate (B9)10%
  • Potassium12%
  • Magnesium15%
  • Copper16%

Watch

20%+ of the daily value

  • Sodium36%
  • Saturated fat46%
  • Cholesterol91%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min
  1. 1

    Heat oil in a pan over medium heat.

  2. 2

    Whisk 1 whole egg and 3 egg whites in a bowl and then pour into the hot pan. Drain tuna and mix into the eggs as they cook. When eggs are close to done add the cheese. Cook until cheese is melted and eggs are done to desired preference.

Vitamins & minerals

Amounts for 1 serving (356 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A182 μg
20%
Vitamin C0 mg
0%
Vitamin D3 μg
21%
Vitamin E3 mg
21%
Vitamin K9 μg
8%
Thiamine0.1 mg
6%
Riboflavin (B2)1 mg
68%
Niacin17 mg
105%
Vitamin B61 mg
46%
Folate (B9)41 μg
10%
Vitamin B125 μg
209%
Pantothenic acid1 mg
27%
Choline201 mg
37%

Minerals

NutrientAmount% Daily Value
Calcium252 mg
25%
Iron4 mg
47%
Potassium547 mg
12%
Magnesium62 mg
15%
Phosphorus476 mg
68%
Zinc3 mg
25%
Copper0.1 mg
16%
Manganese0 mg
2%
Selenium160 μg
290%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine3 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine3 g—
Aspartic acid6 g—
Beta carotene24 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0.4 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride41 μg—
Fructose0.1 g—
Galactose0.1 g—
Glucose0.5 g—
Glutamic acid8 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine3 g—
Lactose0.1 g—
Leucine5 g—
Lycopene0 μg—
Lysine4 g—
Maltose0.1 g—
Methionine2 g—
Monounsaturated fats14 g—
Phenylalanine3 g—
Polyunsaturated fats3 g—
Proline2 g—
Retinol180 μg—
Serine3 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.5 g—
Total omega 61 g—
Tryptophan1 g—
Tyrosine2 g—
Valine3 g—
Vitamin D20 μg—
Vitamin D33 μg—

Burning 498 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 95min
    Walking (3.5 mph)
  • 60min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 70min
    Swimming laps

Common questions

How many calories are in Eggs, Cheese, and Tuna Omelet?

One serving of Eggs, Cheese, and Tuna Omelet (1 serving) has 498 calories, which works out to 140 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Eggs, Cheese, and Tuna Omelet high in protein?

Yes. It has 56 g of protein per serving, and 45% of its calories come from protein (11 g of protein per 100 calories).

Is Eggs, Cheese, and Tuna Omelet keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 1% of calories.

How much sodium is in Eggs, Cheese, and Tuna Omelet?

824 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Eggs, Cheese, and Tuna Omelet?

1 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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