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Nutritional Facts: Fluffy Omelet With Cheese Sauce

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  4 (200g)
eggs
2 tablespoons (29g)
water
1/4 teaspoon (2g)
salt
1 tablespoon (14g)
butter
2 tablespoons (28g)
butter
2 tablespoons (16g)
flour
1/4 teaspoon (2g)
salt
1 dash (3g)
black pepper
1 cup (244g)
milk
1 cup (113g)
sharp cheddar cheese
Total 1 serving
Alanine (g) 1.5 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.3 0.8 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.6 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.3 1.1 3 2
Ash (g) 2.1 0.0 1.5 0.3 0.6 0.1 1.5 0.1 1.8 4.4 12 6
Aspartic acid (g) 2.7 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.6 1.8 5 3
Beta-sitosterol n/a n/a n/a 0.6 1.1 n/a n/a n/a n/a n/a 2 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 112.0 0.9 0.4 3.4 6.8 2.3 0.4 12.8 290.4 814.7 1,244 622
Calories 286.0 0.0 0.0 101.8 203.6 56.9 0.0 7.3 156.2 455.4 1,267 634
Calories (kj) 1,198.0 0.0 0.0 425.9 851.7 238.0 0.0 30.5 653.9 1,902.9 5,301 2,650
Campesterol n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 1.4 0.0 0.0 0.0 0.0 11.9 0.0 1.9 11.3 1.4 28 14
Cholesterol (mg) 744.0 0.0 0.0 30.5 61.1 0.0 0.0 0.0 34.2 118.7 988 494
Copper (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Cystine (g) 0.5 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 1 0
Dietary Fiber (g) 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.7 0.0 0.0 1 1
Folate (mcg) 94.0 0.0 0.0 0.4 0.9 28.6 0.0 0.5 12.2 20.3 157 78
Folate, DFE (mcg) 94.0 0.0 0.0 0.4 0.9 45.5 0.0 0.5 12.2 20.3 174 87
Folate, food (mcg) 94.0 0.0 0.0 0.4 0.9 4.5 0.0 0.5 12.2 20.3 133 66
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 24.1 0.0 0.0 0.0 0.0 24 12
Fructose (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Galactose (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 0.7 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 1 0
Glutamic acid (g) 3.3 n/a 0.0 0.0 0.1 0.5 0.0 0.0 1.7 6.9 13 6
Glycine (g) 0.9 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.2 0.5 2 1
Histidine (g) 0.6 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.2 1.0 2 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 3.5 0.0 0.0 0.0 0.0 0.7 0.0 0.3 0.1 0.8 5 3
Isoleucine (g) 1.3 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.5 1.7 4 2
Lactose (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.3 0 0
Leucine (g) 2.2 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.8 2.7 6 3
Lysine (g) 1.8 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.6 2.3 5 2
Magnesium (mg) 24.0 0.3 0.0 0.3 0.6 3.4 0.0 5.0 31.7 31.6 97 48
Maltose (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.2 0 0
Manganese (mg) 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.4 0.0 0.0 1 0
Methionine (g) 0.8 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.7 2 1
Monounsaturated Fat (g) 7.3 0.0 0.0 3.0 6.0 0.0 0.0 0.0 2.6 10.6 29 15
Niacin (mg) 0.2 0.0 0.0 0.0 0.0 0.9 0.0 0.0 0.2 0.1 1 1
Pantothenic acid (mg) 3.1 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.8 0.5 4 2
Phenylalanine (g) 1.4 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.4 1.5 3 2
Phosphorus (mg) 396.0 0.0 0.0 3.4 6.8 16.9 0.0 4.6 226.9 578.6 1,233 617
Phytosterols n/a n/a 0.0 n/a n/a n/a 0.0 2.7 0.0 n/a 3 1
Polyunsaturated Fat (g) 3.8 0.0 0.0 0.4 0.9 0.1 0.0 0.0 0.3 1.1 7 3
Potassium (mg) 276.0 0.3 0.1 3.4 6.8 16.7 0.1 38.5 368.4 110.7 821 411
Proline (g) 1.0 n/a 0.0 0.0 0.0 0.2 0.0 0.0 0.8 3.2 5 3
Protein (g) 25.1 0.0 0.0 0.1 0.2 1.6 0.0 0.3 8.0 28.1 64 32
Retinol (mcg) 320.0 0.0 0.0 95.3 190.6 0.0 0.0 0.0 75.6 291.5 973 487
Riboflavin (mg) 0.9 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.4 0.4 2 1
Saturated Fat (g) 6.3 0.0 0.0 7.3 14.6 0.0 0.0 0.0 5.6 23.8 58 29
Selenium (mcg) 61.4 0.0 0.0 0.1 0.3 5.3 0.0 0.1 4.9 15.7 88 44
Serine (g) 1.9 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.4 1.6 4 2
Sodium (mg) 284.0 0.9 581.4 101.4 202.8 0.3 581.4 0.6 119.6 701.7 2,574 1,287
Stigmasterol n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.3 0 0
Sugar (g) 0.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.6 1 1
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.1 0.0 0 0
Threonine (g) 1.1 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.4 1.0 3 1
Tocopherol, alpha (mg) 2.1 0.0 0.0 0.3 0.7 0.0 0.0 0.0 n/a 0.3 3 2
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.1 n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 1.0 n/a n/a 0.0 0.0 0.1 n/a 0.2 n/a 0.0 1 1
Total Fat (g) 19.0 0.0 0.0 11.5 23.0 0.2 0.0 0.1 8.9 37.4 100 50
Trans-monoenoic Fat (g) 0.1 n/a n/a 0.4 0.8 n/a n/a 0.0 n/a n/a 1 1
TransFatty acids (g) 0.1 n/a n/a 0.5 0.9 n/a n/a 0.0 n/a n/a 1 1
Tryptophan (g) 0.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.4 1 0
Tyrosine (g) 1.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.4 1.4 3 1
Valine (g) 1.7 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.5 1.9 4 2
Vitamin A, IU (IU) 1,080.0 0.0 0.0 354.9 709.7 0.0 0.0 15.9 336.7 1,132.3 3,629 1,815
Vitamin A, RAE (mcg) 320.0 0.0 0.0 97.1 194.3 0.0 0.0 0.8 80.5 299.5 992 496
Vitamin B-12 (mcg) 1.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.9 4 2
Vitamin B-6 (mg) 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.1 1 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.7 0.0 4 2
Vitamin D (IU) 164.0 0.0 0.0 8.5 17.0 0.0 0.0 0.0 n/a 27.1 217 108
Water (g) 152.3 29.0 0.0 2.3 4.5 1.9 0.0 0.4 214.0 41.5 446 223
Zinc (mg) 2.6 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.9 3.5 7 4

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