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Egg (light oil omelette) Calories
High protein, low fat, ideal for breakfast
CALORIES
GI
POTASSIUM
FIBER
Egg (light oil omelette) Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
1.5g
· 4%
Protein
10.5g
· 31%
Fat
9.5g
· 65%
Fiber
0g
Egg (light oil omelette) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.9µg · 38% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg (light oil omelette) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (light oil 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 (light oil omelette) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (light oil 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 (light oil omelette) Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Egg (light oil omelette)
Egg (light oil omelette) — Frequently Asked Questions
Is a light-oil omelette better for breakfast or after a workout?
It can work for both; the best timing depends on the rest of your meal pattern. After training, it may pair better with a carbohydrate source like fruit, toast, or potatoes because omelettes are relatively low in carbs.
Does overcooking an omelette affect its nutrition?
Cooking it too long over high heat can dry it out and reduce some heat-sensitive vitamins. Gentle cooking over medium heat usually gives a better texture and helps preserve quality.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1–2 days when refrigerated in a sealed container. It should not be left at room temperature for long periods.
Can you freeze a cooked omelette?
Yes, but the texture may become a bit watery or rubbery after thawing. Freezing in portions and reheating gently gives the best result.
How do you stop an omelette from sticking to the pan?
Use a non-stick pan, preheat it lightly, and avoid flipping too early. Very high heat makes sticking and toughness more likely.
What should you eat with a light-oil omelette to make it a more balanced meal?
Vegetables add volume and variety, while whole grains or fruit can make the meal more filling. That combination rounds out the protein with fibre-rich and carbohydrate-containing foods.
Can someone with an egg allergy eat a light-oil omelette?
No. People with an egg allergy should avoid omelettes, because even small amounts can trigger symptoms.
Is it okay to eat a light-oil omelette every day?
For many people, yes, as part of a varied diet. It is still a good idea to rotate protein sources rather than relying on one food all the time.
Does adding milk really make an omelette fluffier?
A small amount can soften the texture, but too much can make it watery. Beating the eggs well and cooking gently usually matters more for fluffiness.
What is the practical difference between a light-oil omelette and boiled eggs?
An omelette is softer and easier to combine with vegetables or herbs. Boiled eggs are usually more portable and do not require added oil during cooking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.