⏱ 10 min totalGoat Cheese Herb Omelet with Lox
Per 1 serving · 193 g · 10 ingredients
of a 2,000 cal day
- Protein21g37% of calories
- Carbs2.9g5% of calories
- Fat15g58% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Goat Cheese Herb Omelet with Lox (193 g) has 234 calories, with 21 g of protein, 2.9 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (42% DV), Vitamin A (26% DV) and Vitamin D (46% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 28% and 128% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Vitamin A26%
- Vitamin D46%
- Vitamin K23%
- Riboflavin (B2)42%
- Vitamin B625%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin E11%
- Niacin11%
- Folate (B9)15%
- Zinc15%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat28%
- Cholesterol128%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1g Cooking spray
2 large Egg
1 tbsp chopped Chives- 🥄1 dash Salt
1 dash Black pepper
1 tbsp Goat cheese
2 slice, medium Tomatoes
1 oz, boneless Smoked salmon
½ tbsp, drained Capers
1 sprig Parsley
Directions
- 1
In a small bowl, beat the eggs with chives, salt, and pepper until well combined.
- 2
Heat a medium nonstick skillet over medium-low heat. Spray with cooking oil, pour in the eggs, and cook until set, about 2 to 3 minutes. Top with crumbled goat cheese and transfer to a plate.
- 3
Top the omelet with sliced tomato, lox, capers, and parsley, then serve immediately.
Vitamins & minerals
Amounts for 1 serving (193 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 238 μg | 26% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 7 μg | 46% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 28 μg | 23% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 42% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 2 μg | 77% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 325 mg | 59% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 91 mg | 9% |
| Iron | 3 mg | 32% |
| Potassium | 304 mg | 6% |
| Magnesium | 27 mg | 7% |
| Phosphorus | 295 mg | 42% |
| Zinc | 2 mg | 15% |
| Copper | 0.3 mg | 32% |
| Manganese | 0.1 mg | 5% |
| Selenium | 40 μg | 73% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 321 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 210 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 7 μg | — |
Burning 234 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Goat Cheese Herb Omelet with Lox?
One serving of Goat Cheese Herb Omelet with Lox (1 serving) has 234 calories, which works out to 121 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Goat Cheese Herb Omelet with Lox high in protein?
Yes. It has 21 g of protein per serving, and 37% of its calories come from protein (9 g of protein per 100 calories).
Is Goat Cheese Herb Omelet with Lox keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Goat Cheese Herb Omelet with Lox?
665 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Goat Cheese Herb Omelet with Lox?
1.5 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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