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Egg Omelette (2 Eggs) Calories
Rich in protein and B12, classic breakfast choice.
CALORIES
GI
POTASSIUM
FIBER
Egg Omelette (2 Eggs) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
11.2g
· 29%
Fat
11.2g
· 67%
Fiber
0g
Egg Omelette (2 Eggs) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.3mg · 26% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg Omelette (2 Eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Omelette (2 Eggs) 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 (2 Eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Omelette (2 Eggs) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 (2 Eggs) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Egg Omelette (2 Eggs)
Egg Omelette (2 Eggs) — Frequently Asked Questions
Why does an egg omelette turn watery, and how can I prevent it?
A pan that is not hot enough and overcooking are common causes of water release. Cook it briefly over medium heat and serve soon after cooking for a better texture.
Does adding milk actually make an omelette better?
A little milk can make it feel softer, but too much can loosen the mixture and make the texture rubbery. Good whisking and proper pan heat usually matter more than milk.
Is a 2-egg omelette better before or after a workout?
It can work at either time depending on what else is in the meal. Before training, a simple omelette may sit better than a very greasy one; after training, its protein makes it a practical recovery option.
Is it okay to eat an omelette at night?
Yes, for most people it is fine in the evening. If you are sensitive to heavy meals before bed, keep the portion moderate and avoid very oily or spicy additions.
What should I eat with an omelette to make it a more balanced meal?
Vegetables are an easy way to add volume and variety. Depending on your needs, fruit, whole-grain toast, yogurt, or avocado can round out the meal.
How is an omelette different from boiled eggs nutritionally?
The eggs themselves are similar, but the cooking method and add-ins change the final dish. An omelette often includes oil, cheese, or vegetables, while boiled eggs are usually eaten plain.
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. Do not leave it at room temperature for long periods.
Can you freeze a cooked omelette?
Yes, but the texture may become softer or slightly watery after thawing. Freezing in individual portions and reheating gently gives the best result.
Is omelette automatically unhealthy because of cholesterol?
No, that is too simplistic. For most people, overall eating pattern matters more, but anyone managing cholesterol, diabetes, or cardiovascular risk should consider personal medical advice.
Who should be careful with egg omelettes?
Anyone with an egg allergy should avoid them. Rich omelettes cooked with a lot of fat may also bother people with reflux, sensitive digestion, or gallbladder issues.
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Nutrition data compiled from USDA FoodData Central and scientific sources.