⏱ 10 min totalEgyptian Feta Cheese Omelet Roll
Per 1 serving · 124 g · 5 ingredients
of a 2,000 cal day
- Protein15g25% of calories
- Carbs1.8g3% of calories
- Fat19g72% of calories
- ✓ Keto-friendly
At a glance
One serving of Egyptian Feta Cheese Omelet Roll (124 g) has 243 calories, with 15 g of protein, 1.8 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (29% DV), Vitamin A (20% DV) and riboflavin (b2) (45% DV). Keep an eye on saturated fat and cholesterol, which provide 31% and 128% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Vitamin A20%
- Riboflavin (B2)45%
- Vitamin B1248%
- Pantothenic acid34%
- Choline54%
Good source of
10–19% of the daily value
- Vitamin D14%
- Vitamin E14%
- Vitamin B618%
- Folate (B9)13%
- Calcium13%
- Zinc16%
Watch
20%+ of the daily value
- Saturated fat31%
- Cholesterol128%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
In a small bowl, beat eggs and pepper together. In another small bowl, combine crumbled cheese with milk.
- 2
Heat oil in a large non-stick skillet over medium-high heat. Pour in eggs, and tilt pan until bottom is evenly covered. When edges appear cooked, place feta mixture in a line in the center of eggs. Using a spatula, fold eggs over top and bottom of cheese, then fold sides over.
Vitamins & minerals
Amounts for 1 serving (124 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 179 μg | 20% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 5 μg | 5% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 52 μg | 13% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 296 mg | 54% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 131 mg | 13% |
| Iron | 2 mg | 24% |
| Potassium | 157 mg | 3% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 249 mg | 36% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.1 mg | 4% |
| Selenium | 33 μg | 60% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2 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 | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 179 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 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 243 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Egyptian Feta Cheese Omelet Roll?
One serving of Egyptian Feta Cheese Omelet Roll (1 serving) has 243 calories, which works out to 196 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Egyptian Feta Cheese Omelet Roll high in protein?
It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 25% 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 Egyptian Feta Cheese Omelet Roll keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Egyptian Feta Cheese Omelet Roll?
273 mg per serving.
How much sugar is in Egyptian Feta Cheese Omelet Roll?
1.1 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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