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Omelette (two eggs, olive oil) Calories
High protein, healthy fats, rich in B12
CALORIES
GI
POTASSIUM
FIBER
Omelette (two eggs, olive oil) Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
1.5g
· 4%
Protein
11.5g
· 27%
Fat
13.2g
· 69%
Fiber
0g
Omelette (two eggs, olive oil) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.3µg · 54% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
180mg · 26% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Omelette (two eggs, olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (two eggs, olive 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 Omelette (two eggs, olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (two eggs, olive oil) 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
Omelette (two eggs, olive oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
7.5g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Omelette (two eggs, olive oil)
Omelette (two eggs, olive oil) — Frequently Asked Questions
Why does a two-egg omelette sometimes turn rubbery?
Usually because it is cooked too hot or for too long, which tightens the egg proteins too much. Cooking over medium-low heat and removing it while still slightly moist helps keep it tender.
Can a two-egg omelette with a little olive oil be eaten outside breakfast?
Yes, it works well for lunch, dinner, or a quick snack meal. Pairing it with vegetables, salad, or a whole-grain side makes it more balanced and filling.
Is this omelette better before or after a workout?
It is often more comfortable after training because it provides protein. Before exercise, the fat content may feel heavy for some people, so timing and what you eat with it matter.
What foods go well with an omelette?
Vegetables are a natural match and add volume and variety to the meal. If you want a more substantial plate, adding bread, potatoes, or fruit can make it better suited to active parts of the day.
How long does cooked omelette keep in the fridge?
A cooked omelette usually keeps for 1 to 2 days in a sealed container in the refrigerator. Reheat it thoroughly before eating.
Can you freeze a cooked omelette?
Yes, but the texture may become wetter or slightly spongy after thawing. For best quality, freeze it promptly and reheat gently.
Does using olive oil instead of butter make a difference?
Yes, it changes both flavor and cooking behavior. Olive oil gives a different aroma, and it is best not to overheat the pan enough to make the oil smoke.
Do you need to add milk to an omelette?
No, milk is optional. Some people use a small amount for a softer texture, but too much can make the mixture watery.
Is it a problem to eat an omelette every day?
For many people, it can fit into a balanced diet when the overall eating pattern is varied. Anyone with an egg allergy should avoid it.
Is a slightly runny omelette safe to eat?
From a food safety perspective, fully cooked egg is the safer choice. This matters especially for children, older adults, pregnant people, and anyone with a weakened immune system.
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Nutrition data compiled from USDA FoodData Central and scientific sources.