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Egg (light omelette) Calories
Protein source, low fat, quick breakfast
CALORIES
GI
POTASSIUM
FIBER
Egg (light omelette) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
2g
· 7%
Protein
11.2g
· 38%
Fat
7.2g
· 55%
Fiber
0g
Egg (light omelette) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.32mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg (light omelette) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (light 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 omelette) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (light 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 omelette) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Egg (light omelette)
Egg (light omelette) — Frequently Asked Questions
Why is a light omelette considered “lighter” than a regular omelette?
Usually because it is cooked with less added fat and may include water, milk, or vegetables for volume. The difference mostly comes from preparation, not from eggs suddenly becoming a different food.
Is a light omelette better before or after a workout?
It can work at either time. Before training, a simple low-fat version is often easier to digest; after training, pairing it with a carbohydrate source can make the meal more balanced.
How do I keep a light omelette from turning rubbery?
Overcooking is the main cause. Cook it over medium-low heat and take it off the pan as soon as the eggs are just set.
What ingredients pair well with a light omelette?
Spinach, mushrooms, tomatoes, peppers, and fresh herbs work especially well. If you add cheese, keeping the amount modest helps preserve the lighter style.
Can I eat a light omelette for meals other than breakfast?
Yes, it also works well for lunch or dinner. Adding salad, yogurt, or a whole-grain side can turn it into a more complete meal.
How long does a cooked light omelette keep in the fridge?
Cooked egg dishes are best stored only briefly. Once cooled, keep it in a sealed container in the refrigerator and ideally eat it within 1–2 days.
Can a light omelette be frozen?
Yes, but the texture may become watery or spongy after thawing. Vegetable-filled, fully cooked omelettes usually freeze better than very soft plain ones.
Can I make a light omelette without oil?
Yes, especially in a good nonstick pan. Using low heat and avoiding an overheated pan helps prevent sticking.
Is a light omelette safe for someone with an egg allergy?
No. Since it is made from eggs, it is not suitable for people with an egg allergy, and cooking it lightly does not make it safe.
Can I eat a light omelette every day?
For many people, it can fit into a balanced diet regularly. It is still a good idea to rotate protein sources and include different vegetables for variety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.