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Egg omelette (1 whole, 2 whites) Calories
High protein, low fat, low carbohydrate
CALORIES
GI
POTASSIUM
FIBER
Egg omelette (1 whole, 2 whites) Nutrition Facts
Selected: 100 g
78
KCAL / 100G
Carbs
1.2g
· 5%
Protein
11.2g
· 48%
Fat
4.8g
· 47%
Fiber
0g
Egg omelette (1 whole, 2 whites) Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.7µg · 29% DV
B2
0.33mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
140mg · 20% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg omelette (1 whole, 2 whites) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg omelette (1 whole, 2 whites) 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 omelette (1 whole, 2 whites) Contain Allergens?
Contains these allergens:
Which Diets Is Egg omelette (1 whole, 2 whites) 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 omelette (1 whole, 2 whites) Fat Profile
SATURATED
1.6g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Foods Similar to Egg omelette (1 whole, 2 whites)
Egg omelette (1 whole, 2 whites) — Frequently Asked Questions
Why does an omelette turn watery, and how can I keep it fluffy?
Overbeating the eggs, cooking on heat that is too high, or salting too early can make an omelette release water. Cooking over medium-low heat and folding it as soon as it sets helps keep the texture softer and fuller.
Is this omelette better before or after a workout?
Because it is protein-focused, it is often more useful after training as part of a recovery meal. Before exercise, it can still work well if you keep the meal light and avoid very greasy add-ons.
Is adding cheese to the omelette a good idea?
Cheese can improve flavor and make the meal more filling, but it also raises the overall salt and fat content. Adding vegetables alongside it usually makes the plate feel more balanced.
How long does a cooked egg omelette keep in the fridge?
Once cooled, a cooked omelette usually keeps for about 1-2 days in an airtight container in the refrigerator. Reheat it thoroughly, and do not leave cooked egg dishes at room temperature for long.
Can you freeze an egg omelette?
Yes, but the texture may become slightly rubbery or watery after thawing. Freezing individual portions and reheating gently usually gives the best result.
What changes when you use 1 whole egg plus 2 whites instead of only egg whites?
The whole egg adds richer flavor, better structure, and a softer mouthfeel. The yolk also contributes nutrients naturally found in egg yolk, such as choline and certain vitamins.
What goes better with this omelette: bread or vegetables?
It depends on the meal goal: bread is a convenient energy source, while vegetables add volume and help make the meal feel lighter. For an everyday meal, pairing the omelette with tomatoes, mushrooms, peppers, or a salad works especially well.
Is it a problem to eat an egg omelette every day?
For most healthy people, eggs can fit into a balanced diet regularly. People with an egg allergy, or those who have been given personal medical advice about cholesterol or heart health, should follow that guidance.
Do you need to add milk to an omelette?
No, milk is optional. A small amount can soften the mixture, but too much can make the omelette looser and more likely to weep.
How do you stop an omelette from sticking to the pan?
Use a properly preheated nonstick pan and spread the fat evenly before adding the eggs. Once the mixture goes in, avoid moving it too much until the bottom has set.
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Nutrition data compiled from USDA FoodData Central and scientific sources.