⏱ 15 min totalTurkey and Cheese Omelet
Per 1 serving · 376 g · 5 ingredients
of a 2,000 cal day
- Protein45g48% of calories
- Carbs9.7g10% of calories
- Fat17g41% of calories
- ✓ Protein-dense
At a glance
One serving of Turkey and Cheese Omelet (376 g) has 383 calories, with 45 g of protein, 9.7 g of carbohydrates and 17 g of fat. Most of its energy comes from protein (48% of calories). It is high in protein (91% DV), Vitamin A (33% DV) and Vitamin K (122% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 70%, 36% and 87% of the daily value.
High in
20%+ of the daily value
- Protein91%
- Vitamin A33%
- Vitamin K122%
- Riboflavin (B2)101%
- Niacin30%
- Vitamin B632%
Good source of
10–19% of the daily value
- Vitamin C19%
- Potassium18%
- Magnesium18%
- Copper17%
- Manganese13%
Watch
20%+ of the daily value
- Sodium70%
- Saturated fat36%
- Cholesterol87%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Lightly coat a non-stick pan with cooking spray and place over medium heat. Add the turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside.
- 2
Mix the egg and egg whites in a bowl and pour the mixture into the pan.
- 3
After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry.
- 4
Place the cheese in the middle of the omelet and spread the turkey and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over.
- 5
Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate.
Vitamins & minerals
Amounts for 1 serving (376 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 297 μg | 33% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 146 μg | 122% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 101% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 100 μg | 25% |
| Vitamin B12 | 1 μg | 44% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 159 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 275 mg | 27% |
| Iron | 4 mg | 47% |
| Potassium | 852 mg | 18% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 409 mg | 58% |
| Zinc | 4 mg | 33% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.3 mg | 13% |
| Selenium | 86 μg | 156% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 1,712 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 3 g | — |
| Lactose | 0.2 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 154 μg | — |
| Serine | 3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 383 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Turkey and Cheese Omelet?
One serving of Turkey and Cheese Omelet (1 serving) has 383 calories, which works out to 102 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Turkey and Cheese Omelet high in protein?
Yes. It has 45 g of protein per serving, and 48% of its calories come from protein (12 g of protein per 100 calories).
Is Turkey and Cheese Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Turkey and Cheese Omelet?
1600 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Turkey and Cheese Omelet?
5.1 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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