⏱ 15 min totalGoat Cheese and Herb Omelet
Per 1 serving · 244 g · 8 ingredients
of a 2,000 cal day
- Protein28g26% of calories
- Carbs2.9g3% of calories
- Fat34g72% of calories
- ✓ Keto-friendly
At a glance
One serving of Goat Cheese and Herb Omelet (244 g) has 433 calories, with 28 g of protein, 2.9 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (55% DV), Vitamin A (52% DV) and Vitamin D (27% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 85% and 224% of the daily value.
High in
20%+ of the daily value
- Protein55%
- Vitamin A52%
- Vitamin D27%
- Vitamin K20%
- Riboflavin (B2)71%
- Vitamin B628%
Good source of
10–19% of the daily value
- Vitamin E14%
- Calcium18%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat85%
- Cholesterol224%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 oz Goat cheese
1 tsp Parsley
½ tsp chopped Chives
½ tsp Chervil
3 extra large Egg- 2 tbsp 2% milk
- 🥄1 dash Salt
1 tbsp Butter
Directions
- 1
Mash the goat cheese with parsley, chives, and chervil, reserving some herbs for garnish.
- 2
In a medium bowl, whisk together eggs, milk, salt, and pepper until well combined.
- 3
Melt butter in a small nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a spatula to form small curds, about 2-3 minutes.
- 4
Shake the pan gently and spread the egg mixture evenly. Spoon the goat cheese mixture in a line down the middle.
- 5
Remove from heat, fold a third of the omelet over itself, and slide onto a serving plate. Garnish with reserved herbs and serve immediately.
Vitamins & minerals
Amounts for 1 serving (244 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 472 μg | 52% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 4 μg | 27% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 1 mg | 71% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 88 μg | 22% |
| Vitamin B12 | 2 μg | 72% |
| Pantothenic acid | 3 mg | 58% |
| Choline | 506 mg | 92% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 180 mg | 18% |
| Iron | 4 mg | 46% |
| Potassium | 308 mg | 7% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 439 mg | 63% |
| Zinc | 3 mg | 24% |
| Copper | 0.3 mg | 38% |
| Manganese | 0.1 mg | 3% |
| Selenium | 53 μg | 97% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 115 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 2 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 461 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 433 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Goat Cheese and Herb Omelet?
One serving of Goat Cheese and Herb Omelet (1 serving) has 433 calories, which works out to 178 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Goat Cheese and Herb Omelet high in protein?
It provides a solid 28 g of protein per serving (55% of the 50 g daily value), but protein supplies only 26% 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 Goat Cheese and Herb Omelet keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Goat Cheese and Herb Omelet?
541 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Goat Cheese and Herb Omelet?
2.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
328 calSriracha Ramen Noodles1 serving
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving
234 calStrawberry, Peach, and Chia Smoothie1 serving
145 calSummer Shrimp1 serving