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Rich in protein and choline
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Double-yolk omelet (70 g) has 133 calories. That works out to 190 calories per 100 g. It contains 1.8 g of carbs, 9.4 g of protein, 9.5 g of fat and 0 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 70 g
133
KCAL / 70G
Carbs
1.8g
· 1% DV
Protein
9.4g
· 19% DV
Fat
9.5g
· 12% 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 6% · Protein 29% · Fat 65%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 133 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2.91 g | 15% |
| Trans fat | 0.01 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 9.4 g | 19% |
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) | 70 g | 133 kcal |
| 0.25 piece (quarter) | 18 g | 34 kcal |
| ½ piece (half) | 35 g | 67 kcal |
| 1 piece (small) | 50 g | 95 kcal |
| 1 serving (medium) | 70 g | 133 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (large) | 100 g | 190 kcal |
| 1 piece (jumbo) | 140 g | 266 kcal |
| 1 serving (double) | 140 g | 266 kcal |
Calculated from 190 calories per 100 g.
A double-yolk omelet is an omelet made with two egg yolks, usually beaten with the whites before cooking. It can be made from one naturally double-yolk egg or from separate eggs; the name describes the yolks used, not a special cooking technique.
Some eggs contain two yolks because the hen released two yolks close together and they became enclosed in one shell. This happens more often in young hens whose laying cycles are still settling, and it is not a sign that the egg is spoiled.
Yes, a double-yolk omelet is safe to eat when the eggs are fresh and the omelet is cooked thoroughly. Using two yolks does not make the dish unsafe; the main food-safety concern is eating raw or undercooked egg.
Beat the eggs until the yolks and whites are fully combined, then cook the double-yolk omelet over medium-low heat. A covered pan helps the top set without overcooking the bottom. Avoid pressing the omelet flat while it cooks.
A double-yolk omelet can taste richer and feel more tender because yolks add richness. The difference is most noticeable when the extra yolk is used without adding more egg white; fillings and cooking time can also change the final texture.
Yes, if the egg itself has two yolks, you can make a double-yolk omelet with one egg. Double-yolk eggs are unpredictable, though, so for a reliable recipe use two yolks from separate eggs instead.
Yes, you can freeze a fully cooked double-yolk omelet, although its texture may become watery or rubbery after thawing. Cool it promptly, wrap it airtight, and reheat it until hot throughout; freezing is usually less suitable for a delicate, soft omelet.
Yes, a double-yolk omelet can be eaten during pregnancy if it is cooked until fully set. Avoid runny or raw egg preparations, since thorough cooking reduces the risk of foodborne illness.
No, a double-yolk omelet does not mean the egg would have produced twin chicks. Double-yolk eggs rarely hatch successfully because two developing chicks have limited space and resources inside one shell.
Yes, cheese works well in a double-yolk omelet and adds a savory, creamy filling. Add grated or crumbled cheese after the egg begins to set, then fold the omelet so the cheese melts without making the eggs cook for too long.
Vitamins
B12
1.19µg · 50% DV
Biotin
14.7µg · 49% DV
B2
0.34mg · 26% DV
B5
1.09mg · 22% DV
Minerals
Selenium
25µg · 45% DV
Iodine
34µg · 23% DV
Phosphorus
154mg · 22% DV
Iron
1.68mg · 9% DV
Sodium
102mg · 4% DV
Potassium ⭐
102mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 133 calories in 1 piece (medium) (70 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 double-yolk omelet is made by cooking eggs that contain two yolks in a pan, usually beaten with the whites first. It is a simple home-style preparation rather than a dish tied to one particular region; cheese, herbs or vegetables can be added, depending on what is on hand.
It is tender, rich-tasting and best served warm. Across many English-speaking kitchens, it makes an easy breakfast with toast, or a quick lunch alongside salad; fillings and sides vary by household. It provides protein and choline, with 13.4 g of protein per 100 g. For a lighter omelet, use a non-stick pan with a little oil and fold in vegetables for extra freshness.
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
2.91g
MONOUNSATURATED
3.61g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.