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Cheese Omelette (No Oil) Calories
High in protein, calcium, and vitamin B12. Lower fat due to no oil used.
CALORIES
GI
POTASSIUM
FIBER
Cheese Omelette (No Oil) Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
2.2g
· 5%
Protein
14.5g
· 35%
Fat
11.2g
· 60%
Fiber
0g
Cheese Omelette (No Oil) Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
1.2µg · 50% DV
B2
0.38mg · 29% DV
B5
1.1mg · 22% DV
Minerals
Phosphorus
210mg · 30% DV
Calcium
260mg · 26% DV
Selenium
13µg · 24% DV
Zinc
2mg · 18% DV
Cheese Omelette (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cheese Omelette (No Oil) 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 Cheese Omelette (No Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Omelette (No Oil) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheese Omelette (No Oil) Fat Profile
SATURATED
5.2g
MONOUNSATURATED
3.6g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Foods Similar to Cheese Omelette (No Oil)
Cheese Omelette (No Oil) — Frequently Asked Questions
Why does a no-oil cheese omelette stick to the pan, and how can I prevent it?
It usually sticks when the pan is not properly preheated or the heat is too high. A good nonstick pan, moderate heat, and minimal stirring help it release more cleanly.
Is a cheese omelette without oil filling enough for breakfast?
It can be satisfying because it provides a solid amount of protein, but fullness depends on portion size and appetite. Adding vegetables and a whole-grain side usually makes the meal feel more balanced.
Is a no-oil cheese omelette better before or after a workout?
Many people tolerate it better after training because of its protein content. Before exercise, cheese and egg fat may feel heavy for some, so a smaller portion is often the safer choice.
What pairs well with a cheese omelette to make a more balanced meal?
Fresh vegetables such as tomatoes, cucumbers, peppers, or greens add volume and freshness. A side like whole-grain toast, oats, or fruit can round out the meal depending on your needs.
Does cooking it without oil reduce its protein value?
No, skipping added oil does not meaningfully reduce the protein. It mainly changes texture, cooking behavior, and total energy from added fat.
How long does a cooked cheese omelette keep in the fridge?
It should not sit at room temperature for long after cooking. Once cooled and refrigerated in a sealed container, it is best eaten within about 1 day for quality and food safety.
Can you freeze a cheese omelette?
Yes, but the texture may become slightly watery or rubbery after thawing. Freezing individual portions and reheating gently gives the best result.
What type of cheese works best in a no-oil omelette?
Cheeses that melt well and do not release too much moisture usually give the best texture. Very salty or very wet cheeses can make the omelette watery or overpower the flavor.
Who should be careful with a cheese omelette?
People with egg or dairy allergies should avoid it. Those who need to limit sodium may also want to watch the type and amount of cheese used.
Why does a cheese omelette turn watery or dry?
Heat that is too high can cook the outside too fast while leaving the center wet. Overcooking does the opposite and makes the eggs firm and dry, so gentle heat works best.
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Nutrition data compiled from USDA FoodData Central and scientific sources.