⏱ 15 min total

Omelette with Goat Cheese and Bacon

Name: Omelette with Goat Cheese and Bacon
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 2 large Egg; 2 tsp Goat cheese; 1 strip Bacon; 1 tbsp chopped Onion; 2 sprig Dill; 1 dash Salt; 1 dash Black pepper

Per 1 serving · 133 g · 7 ingredients

Calories

224

11%
of a 2,000 cal day

Protein
16g
29% of calories
Carbs
1.9g
3% of calories
Fat
16g
67% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Omelette with Goat Cheese and Bacon (133 g) has 224 calories, with 16 g of protein, 1.9 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (32% DV), Vitamin A (21% DV) and riboflavin (b2) (39% DV). Keep an eye on saturated fat and cholesterol, which provide 31% and 128% of the daily value.

Per 100 g

168cal

medium energy density

Protein per 100 cal

7.2g

Net carbs

carbs minus fiber

Fiber

0.2g

0.9 g sugar

High in

20%+ of the daily value

Protein32%
Vitamin A21%
Riboflavin (B2)39%
Vitamin B1240%
Pantothenic acid33%
Choline55%

Good source of

10–19% of the daily value

Vitamin D14%
Vitamin B618%
Folate (B9)13%
Zinc14%
Copper16%

Watch

20%+ of the daily value

Saturated fat31%
Cholesterol128%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
Gather a bowl, frying pan, whisk or fork, knife, and a wooden/silicone spatula.
2
Beat the eggs with a pinch of salt and pepper. Cut the bacon into small pieces, grate the cheese, and mince the onion. Optionally, substitute onion with chives, adding them later in the process. Recommend using fresh dill, lightly chopped.
3
Heat the pan over high heat, then add the bacon to grease the pan.
4
Pour the beaten eggs over the bacon, ensuring the mixture covers the pan. Reduce heat to avoid burning.
5
Add cheese and onions over the eggs, leaving room at the edges. Once nearly set, add dill and optionally chives.
6
Fold the omelette in half and cook until set but not burned. Serve with cherry tomatoes.

Vitamins & minerals

Amounts for 1 serving (133 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	192 μg	21%
Vitamin C	1 mg	1%
Vitamin D	2 μg	14%
Vitamin E	1 mg	7%
Vitamin K	1 μg	1%
Thiamine	0.1 mg	7%
Riboflavin (B2)	1 mg	39%
Niacin	1 mg	4%
Vitamin B6	0.2 mg	18%
Folate (B9)	51 μg	13%
Vitamin B12	1 μg	40%
Pantothenic acid	2 mg	33%
Choline	302 mg	55%

Minerals

Nutrient	Amount	% Daily Value
Calcium	74 mg	7%
Iron	2 mg	26%
Potassium	183 mg	4%
Magnesium	16 mg	4%
Phosphorus	244 mg	35%
Zinc	2 mg	14%
Copper	0.1 mg	16%
Manganese	0.1 mg	3%
Selenium	33 μg	61%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	6 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	2 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.5 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	190 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.2 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 224 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Omelette with Goat Cheese and Bacon?

One serving of Omelette with Goat Cheese and Bacon (1 serving) has 224 calories, which works out to 168 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Omelette with Goat Cheese and Bacon high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 29% 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 Omelette with Goat Cheese and Bacon keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.

How much sodium is in Omelette with Goat Cheese and Bacon?

423 mg per serving.

How much sugar is in Omelette with Goat Cheese and Bacon?

0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (133 g)

Calories224

% Daily Value*

Total fat 16g	21%
Saturated fat 6.2g	31%
Trans fat 0.1g
Cholesterol 385mg	128%
Sodium 423mg	18%
Total carbohydrate 1.9g	1%
Dietary fiber 0.2g	1%
Total sugars 0.9g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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