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Banana omelette
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Banana omelette (120 g) has 162 calories. That works out to 135 calories per 100 g. It contains 19.8 g of carbs, 7.4 g of protein, 5 g of fat and 1.6 g of fiber. Its 10.8 µg of Biotin covers 36% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 120 g
162
KCAL / 120G
Carbs
19.8g
· 7% DV
Protein
7.4g
· 15% DV
Fat
5g
· 6% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 19% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 1.6 g | 6% |
| Protein | 7.4 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 162 kcal |
| 1 slice (thin) | 60 g | 81 kcal |
| 1 serving (small) | 80 g | 108 kcal |
| 1 slice (thick) | 90 g | 122 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (medium) | 120 g | 162 kcal |
| 1 serving (large) | 180 g | 243 kcal |
| 2 piece (large) | 240 g | 324 kcal |
Calculated from 135 calories per 100 g.
Whisk the eggs, fold in sliced banana, then cook the mixture in a lightly greased pan over low to medium heat. Once the underside is set, fold the omelette gently; high heat can brown the banana before the eggs cook through.
A banana omelette can be a nourishing breakfast, combining eggs with fruit in one dish. Keep added sugar and rich toppings modest, and serve it with plain yogurt or other fruit if you want a more balanced meal.
No, a banana omelette does not need flour; eggs provide the structure that holds it together. Adding flour changes it toward a pancake-like batter, so cook the egg-and-banana mixture gently and avoid adding too much liquid.
Plain yogurt, cinnamon, chopped nuts, or fresh berries pair well with a banana omelette. Choose one or two toppings so they complement the banana rather than making the dish overly sweet or masking its flavor.
Yes, you can use ripe plantain in a banana omelette, but it is firmer and less sweet than a dessert banana. Slice it thinly and cook it briefly first, so it softens before you add the egg mixture.
A banana omelette can fall apart if the eggs are still wet when you try to fold it or if too much mashed banana makes the mixture soft. Use banana slices, cook over moderate-low heat, and wait until the underside is set.
Yes, you can finish a banana omelette without flipping it. Cover the pan over low heat so the top sets with trapped steam, then fold it carefully; this is often easier than turning a soft omelette over.
A banana omelette is most often served as breakfast, but its naturally sweet flavor also works as a simple dessert. Cinnamon and yogurt keep it breakfast-friendly, while fruit or a small drizzle of honey makes it feel more like a treat.
Yes, you can reheat a banana omelette, although the banana may become softer and the eggs firmer. Refrigerate leftovers promptly in a covered container and warm them gently until hot throughout; freshly cooked omelette has the better texture.
Freezing a banana omelette is possible, but it is not recommended because thawed eggs can turn watery and the banana can become mushy. Make it fresh when practical, or refrigerate leftovers instead and eat them the next day.
Vitamins
Biotin
10.8µg · 36% DV
B12
0.6µg · 25% DV
B5
0.84mg · 17% DV
B2
0.22mg · 17% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
114mg · 16% DV
Copper
0.1mg · 11% DV
Potassium ⭐
324mg · 10% DV
Sodium
78mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 162 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Banana omelette is a simple sweet-style omelette made by cooking banana with beaten eggs, either folded into the centre or mixed through. It is not closely tied to one regional tradition; it is an easy home-cooked variation found in different kitchens, including as a quick breakfast.
The soft, gently savoury egg contrasts with the banana’s sweetness and tender texture. Serve it warm on its own, or with yoghurt and fresh fruit; it also works as a filling breakfast or light meal. It provides some protein alongside carbohydrates from the banana, with 6.2 g of protein per 100 g. For a lighter version, use a non-stick pan and little oil, and let ripe banana add sweetness without extra sugar.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.44g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.