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A classic egg omelet cooked in a pan with a small amount of butter.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 12.9 g | 17% |
| Saturated fat | 4.07 g | 20% |
| Trans fat | 0.28 g | |
| Sodium | 385 mg | 17% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 11.7 g | 23% |
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 piece (medium) | 110 g | 169 kcal |
| ½ piece (half) | 55 g | 85 kcal |
| 1 piece (small) | 70 g | 108 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (medium) | 150 g | 231 kcal |
| 1 cup (chopped) | 150 g | 231 kcal |
| 1 piece (large) | 160 g | 246 kcal |
| 2 piece (double) | 220 g | 339 kcal |
Calculated from 154 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 169 calories in 1 piece (medium) (110 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.
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.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
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.