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Egg (in omelette) Calories
Protein and vitamin B12 source, cooked as omelette
CALORIES
GI
POTASSIUM
FIBER
Egg (in omelette) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.5g
· 27%
Fat
11.7g
· 69%
Fiber
0g
Egg (in omelette) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.36mg · 28% DV
B5
1.1mg · 22% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
190mg · 27% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg (in omelette) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (in 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 (in omelette) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (in omelette) 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
Egg (in omelette) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.6g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Egg (in omelette)
Egg (in omelette) — Frequently Asked Questions
Does cooking eggs in an omelette reduce their protein quality?
Cooking changes the structure of egg protein, but it does not make the protein disappear. In practice, the bigger nutritional change usually comes from added oil, cheese, or fillings.
Why does an omelette sometimes turn rubbery?
Overcooking is the most common reason. Gentle heat and taking it off the pan while it is just set helps keep the texture soft.
Does adding milk make an omelette fluffier?
It can slightly affect texture, but fluffiness depends more on how well the eggs are beaten and how carefully they are cooked. Too much liquid can make the omelette watery instead.
Is an omelette better before or after a workout?
It can work at either time. Before training, a lighter serving may feel easier to digest; after training, pairing it with a carbohydrate source like bread or potatoes can make the meal more balanced.
Is an omelette a good choice at night?
For many people, yes, because it is filling and easy to prepare. If it is made very greasy or spicy, though, it may feel heavy close to bedtime.
How long does a cooked omelette keep in the fridge?
A cooked omelette is usually best eaten within 1 to 2 days when refrigerated in a sealed container. It should not be left at room temperature for long.
Can you freeze a cooked omelette?
Yes, but the texture may become wetter or slightly spongy after thawing. Plain omelettes or those with simple fillings tend to freeze better than very loaded ones.
What should you eat with an omelette to make it a more balanced meal?
Vegetables add volume and can make the meal feel more satisfying. If you want more sustained energy, adding a carbohydrate source such as whole grain bread or potatoes can help.
Is a lightly browned omelette unhealthy?
A little browning usually just means it was cooked more firmly. Deeply burnt areas are better avoided because they hurt both flavor and overall cooking quality.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them. People with specific medical advice about cholesterol, gallbladder issues, or fat tolerance may also need to adjust how the omelette is prepared.
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Nutrition data compiled from USDA FoodData Central and scientific sources.