⏱ 20 min totalMushroom and Cheddar Omelet
Per 1 serving · 225 g · 5 ingredients
of a 2,000 cal day
- Protein23g27% of calories
- Carbs5.5g7% of calories
- Fat25g66% of calories
- ✓ Keto-friendly
At a glance
One serving of Mushroom and Cheddar Omelet (225 g) has 338 calories, with 23 g of protein, 5.5 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (46% DV), Vitamin A (28% DV) and riboflavin (b2) (64% DV). Keep an eye on saturated fat and cholesterol, which provide 47% and 149% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Vitamin A28%
- Riboflavin (B2)64%
- Vitamin B621%
- Vitamin B1252%
- Pantothenic acid54%
Good source of
10–19% of the daily value
- Vitamin D17%
- Vitamin E15%
- Niacin13%
- Folate (B9)19%
Watch
20%+ of the daily value
- Saturated fat47%
- Cholesterol149%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Canola oil
¼ medium Onion
2 extra large Egg
¾ cup, pieces or slices White mushrooms
1 oz Cheddar cheese
Directions
- 1
Heat canola oil in a nonstick skillet over medium-high heat. Add the onions and mushrooms, and sauté for about 5 minutes until the onions are translucent and the mushrooms are soft. Remove from the pan and set aside.
- 2
Pour the beaten eggs into the skillet. Cook for 3 minutes, then flip and cook the other side for 2 minutes.
- 3
Add the sautéed onions, mushrooms, and shredded cheddar cheese to one half of the omelet. Fold the other half over the top and cook for an additional 1-2 minutes to melt the cheese. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (225 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 254 μg | 28% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 3 μg | 17% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 64% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 74 μg | 19% |
| Vitamin B12 | 1 μg | 52% |
| Pantothenic acid | 3 mg | 54% |
| Choline | 344 mg | 63% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 262 mg | 26% |
| Iron | 2 mg | 29% |
| Potassium | 383 mg | 8% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 409 mg | 58% |
| Zinc | 3 mg | 25% |
| Copper | 0.3 mg | 30% |
| Manganese | 0.1 mg | 4% |
| Selenium | 47 μg | 86% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.5 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 24 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 252 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 338 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Mushroom and Cheddar Omelet?
One serving of Mushroom and Cheddar Omelet (1 serving) has 338 calories, which works out to 150 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Mushroom and Cheddar Omelet high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 27% 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 Mushroom and Cheddar Omelet keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Mushroom and Cheddar Omelet?
345 mg per serving.
How much sugar is in Mushroom and Cheddar Omelet?
2.7 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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