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Baked Omelette Calories
High in protein and vitamin B12, lower fat due to baking.
CALORIES
GI
POTASSIUM
FIBER
Baked Omelette Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
2.1g
· 6%
Protein
10.2g
· 30%
Fat
9.6g
· 64%
Fiber
0g
Baked Omelette Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
140mg · 20% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Baked Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Baked Omelette Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Baked Omelette Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Omelette Fat Profile
SATURATED
2.8g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
Foods Similar to Baked Omelette
Baked Omelette — Frequently Asked Questions
Does a baked omelette turn out drier than a pan omelette?
It can if it stays in the oven too long. Oven cooking gives even heat, but taking it out as soon as the centre is just set helps keep it tender.
Why does a baked omelette puff up and then sink?
Egg proteins temporarily hold steam and air as they heat. Once it comes out of the oven, that trapped air reduces and the omelette settles, which is normal.
Can I make a baked omelette ahead of time?
Yes, it works well for short-term meal prep. Cool it promptly, refrigerate it, and reheat gently so it does not dry out.
Can a baked omelette be frozen?
Yes, especially if you portion and wrap it well. The texture may become slightly more spongy after thawing, so it is usually best fresh or from the fridge.
Is baked omelette better before or after a workout?
It can fit either time depending on the meal size. Its protein makes it practical after training, while before training some people prefer a lighter portion because the fat content may feel heavier to digest.
What ingredients go well in a baked omelette?
Spinach, mushrooms, peppers, herbs, and a modest amount of cheese are common choices. If the fillings release a lot of water, cooking them first helps prevent a watery texture.
Is baked omelette only for breakfast?
No, it works well at lunch or dinner too. Pairing it with salad, vegetables, or yogurt can make it a more complete meal.
Why does my baked omelette come out watery?
Usually because of undercooking or high-moisture add-ins. Ingredients like tomatoes and mushrooms often need to be sautéed first to reduce excess liquid.
Should people with cholesterol concerns be careful with baked omelette?
Some people may need to pay closer attention to egg-based dishes and any added cheese or cream. Personal medical advice and overall eating pattern matter more than one food in isolation.
If baked omelette is healthy, can I eat as much as I want?
Not necessarily. Portion size still matters, and extras like cheese, oils, sauces, or bread can change how filling and energy-dense the meal becomes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.