⏱ 17 min totalEmmental Cheese, Tomato, and Arugula Omelet
Per 1 serving · 362 g · 6 ingredients
of a 2,000 cal day
- Protein31g37% of calories
- Carbs7.4g9% of calories
- Fat20g54% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Emmental Cheese, Tomato, and Arugula Omelet (362 g) has 334 calories, with 31 g of protein, 7.4 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (62% DV), Vitamin A (27% DV) and Vitamin C (24% DV). Keep an eye on saturated fat and cholesterol, which provide 41% and 124% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin A27%
- Vitamin C24%
- Vitamin K35%
- Riboflavin (B2)70%
- Vitamin B625%
Good source of
10–19% of the daily value
- Vitamin D13%
- Vitamin E12%
- Potassium14%
- Magnesium12%
- Zinc15%
- Manganese13%
Watch
20%+ of the daily value
- Saturated fat41%
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 spray , about 1/3 second Cooking spray
1 medium whole Tomatoes
1 ½ cup Arugula
2 large Egg
2 egg white (separated from yolk) Egg white- 🥄1 oz Emmentaler cheese
Directions
- 1
Coat a medium sized skillet with the non-stick spray. Dice the tomato and roughly chop the arugula.
- 2
In a large bowl, beat the eggs and then mix in the rest of the ingredients
- 3
Heat the oil coated skillet on medium-high heat and pour in the omelet mixture. Cook until eggs are set to your liking. Serve immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (362 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 247 μg | 27% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 43 μg | 35% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 70% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 98 μg | 24% |
| Vitamin B12 | 1 μg | 41% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 308 mg | 56% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 422 mg | 42% |
| Iron | 3 mg | 32% |
| Potassium | 671 mg | 14% |
| Magnesium | 48 mg | 12% |
| Phosphorus | 255 mg | 36% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 24% |
| Manganese | 0.3 mg | 13% |
| Selenium | 47 μg | 85% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 124 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 979 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 3,165 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 160 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 334 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Emmental Cheese, Tomato, and Arugula Omelet?
One serving of Emmental Cheese, Tomato, and Arugula Omelet (1 serving) has 334 calories, which works out to 92 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Emmental Cheese, Tomato, and Arugula Omelet high in protein?
Yes. It has 31 g of protein per serving, and 37% of its calories come from protein (9.3 g of protein per 100 calories).
Is Emmental Cheese, Tomato, and Arugula Omelet keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 9% of calories.
How much sodium is in Emmental Cheese, Tomato, and Arugula Omelet?
340 mg per serving.
How much sugar is in Emmental Cheese, Tomato, and Arugula Omelet?
4.8 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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