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●Low GI

Classic omelet Calories

A classic egg omelet cooked in a pan with a small amount of butter.

CALORIES · 100 G

154kcal

GI

0low

POTASSIUM · 100 G

140mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Classic omelet (110 g) has 169 calories. That works out to 154 calories per 100 g. It contains 0.7 g of carbs, 11.7 g of protein, 12.9 g of fat and 0 g of fiber. Its 22 µg of Biotin covers 73% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Classic omelet Nutrition Facts

Selected: 1 piece (medium) · 110 g

169

KCAL / 110G

Carbs

0.7g

· 0% DV

Protein

11.7g

· 23% DV

Fat

12.9g

· 17% DV

Fiber

0g

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 2% · Protein 28% · Fat 70%

Classic omelet nutrition facts table · 1 piece (medium) (110 g)

NutrientAmount% DV
Calories169 kcal
Total fat12.9 g17%
Saturated fat4.07 g20%
Trans fat0.28 g
Sodium385 mg17%
Total carbohydrate0.7 g0%
Fiber0 g0%
Protein11.7 g23%

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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How Many Calories in 1 Medium Classic omelet?

ServingAmountCalories
1 piece (medium)110 g169 kcal
½ piece (half)55 g85 kcal
1 piece (small)70 g108 kcal
100 g100 g154 kcal
1 serving (medium)150 g231 kcal
1 cup (chopped)150 g231 kcal
1 piece (large)160 g246 kcal
2 piece (double)220 g339 kcal

Calculated from 154 calories per 100 g.

Frequently Asked Questions About Classic omelet

How do you make a classic omelet?

A classic omelet is made by cooking beaten eggs in a buttered pan, then folding them while the center is still tender. Use medium-low heat and move the cooked edges gently toward the center so uncooked egg can reach the pan.

What is the difference between a classic omelet and scrambled eggs?

A classic omelet is cooked as one cohesive layer and folded around itself or a filling; scrambled eggs are stirred throughout cooking into soft curds. For an omelet, stop stirring once the edges begin to set.

Should you add milk to a classic omelet?

No, milk is not necessary for a classic omelet. Beating the eggs well and cooking them gently gives a tender result; adding too much milk can make the mixture watery and harder to fold neatly.

How do you keep a classic omelet from browning?

Cook a classic omelet over medium-low heat and take it off the pan while the surface is just set but still moist. High heat cooks the outside too quickly, leaving brown patches and a tougher texture.

Why does a classic omelet tear when you fold it?

A classic omelet often tears if it is overcooked, filled too heavily, or folded before its base has set. Wait until the edges are firm, loosen them with a spatula, and use a modest amount of filling.

What fillings work best in a classic omelet?

Cheese, sautéed mushrooms, cooked spinach, and finely chopped herbs work well in a classic omelet. Cook watery vegetables first and let them drain; adding wet or bulky fillings can make the eggs soggy or difficult to fold.

How do you make a classic omelet without a nonstick pan?

You can make a classic omelet in a well-seasoned or stainless-steel pan by preheating it gently and coating the surface with butter. Add the eggs once the butter has melted, then loosen the edges as they set.

How can you tell when a classic omelet is done?

A classic omelet is ready to fold when the edges are set and the center has lost its raw, liquid appearance but remains slightly moist. It will continue cooking briefly from residual heat after you remove it from the pan.

Can you make a classic omelet ahead of time?

A classic omelet tastes best freshly cooked, but you can refrigerate leftovers in a covered container for 3–4 days. Reheat it gently in a pan or microwave until hot throughout; the eggs may become firmer than when freshly made.

What should you serve with a classic omelet?

A classic omelet pairs well with toast, a green salad, or roasted potatoes. For a lighter breakfast, serve it with fresh fruit or sliced tomatoes; choose a simple side if the omelet already has a rich filling.

Classic omelet Vitamins & Minerals

Vitamins

Biotin

22µg · 73% DV

B12

1.21µg · 50% DV

B2

0.5mg · 38% DV

B5

1.32mg · 26% DV

Minerals

Selenium

33µg · 60% DV

Phosphorus

187mg · 27% DV

Iodine

33µg · 22% DV

Sodium

385mg · 17% DV

Potassium ⭐

154mg · 5% DV

Classic omelet Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Classic omelet

To burn the 169 calories in 1 piece (medium) (110 g):

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Classic omelet?

A classic omelet is made by beating eggs and cooking them in a pan with a little butter. It is a quick, familiar dish in many kitchens, served plain or filled with ingredients such as herbs, vegetables or cheese. The eggs set into a tender, softly folded centre with lightly browned edges.

It makes an easy breakfast or brunch, often paired with toast, salad or cooked vegetables; it can also be served as a simple light meal. With 10.6 g of protein per 100 g, it is a filling choice. Use the butter sparingly and add vegetables if you’d like a lighter plate.

How Nutritious Is Classic omelet?

Nutrient density

High

62/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

41/ 100

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.

Is Classic omelet 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 Classic omelet Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Classic omelet Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Classic omelet Fat Profile

SATURATED

4.07g

MONOUNSATURATED

5.06g

POLYUNSATURATED

2.09g

⚖️

Omega 6:3 ratio 12.3:1

Above the ideal 4:1 (12.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.