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Egg (half omelette) Calories
Protein source, low fat, lightly cooked
CALORIES
GI
POTASSIUM
FIBER
Egg (half omelette) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
1.3g
· 4%
Protein
10.5g
· 35%
Fat
8.2g
· 61%
Fiber
0g
Egg (half omelette) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
140mg · 20% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg (half omelette) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (half omelette) 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 Egg (half omelette) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (half omelette) 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
Egg (half omelette) Fat Profile
SATURATED
2.4g
MONOUNSATURATED
3.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Egg (half omelette)
Egg (half omelette) — Frequently Asked Questions
How long does half an omelette keep in the fridge?
If cooled promptly and stored in a sealed container, it is usually best eaten within 1-2 days. Do not leave it at room temperature for long.
Can half an omelette be frozen?
Yes, but the texture may become a bit watery or rubbery after thawing. Freezing individual portions and thawing them in the fridge works best.
Why does an omelette turn watery or tough?
High heat can make the egg tighten too quickly and turn tough, while overcooking can lead to moisture release. Gentle heat and short cooking usually give a better texture.
Is half an omelette better before or after a workout?
It can work at either time. Before training it can be part of a light meal, and after training it can contribute protein to recovery.
Is eating half an omelette at night too heavy?
A small portion is often not too heavy for most people. It may feel heavier if cooked with lots of fat or served with rich sides.
What should I pair with half an omelette to make it a more balanced meal?
Vegetables add volume and variety, while foods like whole-grain bread or potatoes make it more filling. Add-ons such as yogurt, cheese, or avocado can change the meal depending on your goal.
Which is a better choice: boiled egg or half an omelette?
It depends mostly on preparation. A lightly cooked omelette with little added fat can be similar in practicality, while extra oil or butter makes it richer.
Can I eat half an omelette every day?
For many people, yes, as part of an overall balanced diet. The bigger factors are your total eating pattern, cooking fat, and what you eat with it.
Who should be careful with half an omelette?
Anyone with an egg allergy should avoid it. People at higher risk from foodborne illness should also prefer it fully cooked rather than runny.
Does cooking an omelette destroy its protein?
No, cooking does not remove the protein; it changes its structure. Overcooking can affect texture, but not the basic presence of protein.
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Nutrition data compiled from USDA FoodData Central and scientific sources.