⏱ 30 min totalMediterranean Omelet with Fennel, Olives, and Dill
Per 1 serving · 314 g · 9 ingredients
of a 2,000 cal day
- Protein20g20% of calories
- Carbs11g11% of calories
- Fat31g70% of calories
At a glance
One serving of Mediterranean Omelet with Fennel, Olives, and Dill (314 g) has 396 calories, with 20 g of protein, 11 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (70% of calories). It is high in protein (39% DV), Vitamin A (35% DV) and Vitamin C (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 47% and 128% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Vitamin A35%
- Vitamin C22%
- Vitamin E28%
- Vitamin K58%
- Riboflavin (B2)46%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin D14%
- Calcium16%
- Potassium14%
- Zinc17%
- Manganese12%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat47%
- Cholesterol128%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
2 tbsp Black olives
1 oz Goat cheese
4 cherry tomato Cherry tomatoes
¾ tbsp Dill
1 cup, sliced Fennel bulb
2 large Egg
½ dash Black pepper- 🥄½ dash Salt
Directions
- 1
Remove fennel fronds, chop, and reserve. Thinly slice the fennel bulb. Coarsely crumble the goat cheese. Coarsely chop the olives and dill. Beat the eggs well and season with salt and pepper.
- 2
Heat 1 tablespoon of oil in a 10-inch nonstick skillet over medium-high heat. Add the fennel and sauté until it begins to brown, about 5 minutes. Cover and cook until softened, stirring occasionally, about 4 minutes. Add the tomatoes and mash with a fork; mix in the olives. Season with salt and pepper. Transfer the mixture to a bowl.
- 3
Add the remaining tablespoon of oil to the skillet; heat over medium-high heat. Pour in the beaten eggs and cook until just set in the center, tilting the skillet and lifting the edges with a spatula to let uncooked eggs flow underneath, about 3 minutes. Sprinkle half of the cheese over half of the omelet, then top with the fennel mixture. Sprinkle dill over, then the remaining cheese. Fold the uncovered half over the filling and slide onto a plate. Garnish with chopped fennel fronds and serve.
Vitamins & minerals
Amounts for 1 serving (314 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 317 μg | 35% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 69 μg | 58% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 1 mg | 46% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 85 μg | 21% |
| Vitamin B12 | 1 μg | 39% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 316 mg | 57% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 161 mg | 16% |
| Iron | 4 mg | 47% |
| Potassium | 672 mg | 14% |
| Magnesium | 40 mg | 9% |
| Phosphorus | 331 mg | 47% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 45% |
| Manganese | 0.3 mg | 12% |
| Selenium | 32 μg | 59% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 69 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 863 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 | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,750 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 240 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 396 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Mediterranean Omelet with Fennel, Olives, and Dill?
One serving of Mediterranean Omelet with Fennel, Olives, and Dill (1 serving) has 396 calories, which works out to 126 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Mediterranean Omelet with Fennel, Olives, and Dill high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 20% 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 Mediterranean Omelet with Fennel, Olives, and Dill keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mediterranean Omelet with Fennel, Olives, and Dill?
522 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mediterranean Omelet with Fennel, Olives, and Dill?
5.6 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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