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Egg omelet or fried egg Calories
High-quality protein, choline and vitamin B12 source
CALORIES
GI
POTASSIUM
FIBER
Egg omelet or fried egg Nutrition Facts
Selected: 100 g
196
KCAL / 100G
Carbs
1.2g
· 2%
Protein
13.6g
· 28%
Fat
14.8g
· 70%
Fiber
0g
Egg omelet or fried egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg omelet or fried egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg omelet or fried egg 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 omelet or fried egg Contain Allergens?
Contains these allergens:
Which Diets Is Egg omelet or fried egg 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 omelet or fried egg Fat Profile
SATURATED
4.1g
MONOUNSATURATED
5.7g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 23.8:1
Above the ideal 4:1 (23.8:1).
Foods Similar to Egg omelet or fried egg
Egg omelet or fried egg — Frequently Asked Questions
Is an omelet healthier than a fried egg?
Their basic nutrition is similar when the same number of eggs is used. The larger difference usually comes from the amount of cooking fat and additions such as cheese, processed meat, or vegetables.
Why does an omelet turn rubbery?
High heat and overcooking make egg proteins tighten too much, creating a rubbery texture. Cook it over low to medium heat and remove it while it is still slightly moist.
Is it safe to eat a fried egg with a runny yolk?
A runny yolk means the egg has not been fully cooked, which can increase foodborne illness risk. Pregnant people, young children, older adults, and people with weakened immune systems should choose eggs cooked until both the white and yolk are firm.
Which vegetables work well in an omelet?
Spinach, mushrooms, peppers, tomatoes, zucchini, and fresh herbs all pair well with eggs. Cook watery vegetables briefly first so they do not make the omelet soggy.
Is butter or olive oil better for cooking eggs?
Both can work; the best choice depends on taste and the overall meal. Butter adds a richer flavor, while olive oil is a good match for vegetable omelets and Mediterranean-style dishes.
Should I eat an omelet before or after a workout?
An omelet can be a convenient post-workout meal because eggs provide protein. Right before training, a large or oily omelet may feel heavy for some people, so it may be more comfortable to eat it earlier.
Will eating eggs at night cause weight gain?
Eating eggs at night does not by itself cause weight gain; overall eating patterns and portion sizes matter more. A large, greasy, or spicy egg dish late at night may worsen discomfort for people prone to reflux.
Can cooked omelets or fried eggs be stored in the refrigerator?
Cool cooked eggs promptly, refrigerate them in a covered container, and use them within a few days. Eggs left at room temperature for an extended time should be discarded rather than saved.
Can you freeze an omelet?
Omelets can be frozen, although their texture may become slightly watery or rubbery after thawing. Cool and portion them first, then reheat until steaming hot throughout.
Do eggs always raise cholesterol?
Dietary cholesterol from eggs does not affect everyone’s blood cholesterol in the same way. People with high LDL cholesterol, cardiovascular disease, or diabetes may benefit from discussing their usual egg intake with a clinician or registered dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.