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Egg Omelette (2 whole, 1 white) Calories
High in protein, low in carbs, source of B12 and D vitamins
CALORIES
GI
POTASSIUM
FIBER
Egg Omelette (2 whole, 1 white) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
1.2g
· 4%
Protein
11.5g
· 37%
Fat
8.2g
· 59%
Fiber
0g
Egg Omelette (2 whole, 1 white) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.38mg · 29% DV
B5
1.1mg · 22% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg Omelette (2 whole, 1 white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Omelette (2 whole, 1 white) 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 whole, 1 white) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Omelette (2 whole, 1 white) 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 whole, 1 white) Fat Profile
SATURATED
2.5g
MONOUNSATURATED
3.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
Foods Similar to Egg Omelette (2 whole, 1 white)
Egg Omelette (2 whole, 1 white) — Frequently Asked Questions
Why does an omelette turn watery, and how can I prevent it?
Watery omelettes usually come from overcooking, very high heat, or moisture released by fillings. Cook on medium heat and remove it when just set to keep the texture tender.
Does adding milk make an omelette fluffier?
A small amount of milk or water can soften the texture, but too much can make it loose and wet. Gentle whisking and proper heat matter more than dairy for a fluffy result.
Is an egg omelette better before or after a workout?
It is often more useful after training as a convenient protein-rich meal. Before training, it may sit better if kept light and paired with an easy-to-digest carbohydrate.
Is it okay to eat an omelette at night?
Yes, for most people it works well as an evening meal because it is filling and easy to prepare. If you get reflux or indigestion, avoid very greasy add-ins and large late-night portions.
What foods pair well with an omelette for a more balanced meal?
Vegetables add volume and variety, making the meal feel more complete. If you want more staying power or post-exercise recovery support, pair it with foods like whole-grain toast, potatoes, or yogurt.
Is an omelette healthier than boiled eggs?
The main difference is usually how much fat is added during cooking. A lightly cooked omelette with minimal added fat can be quite similar, while a heavily buttered or cheese-filled one can be much richer.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1 to 2 days when stored in a sealed container in the refrigerator. Do not leave it at room temperature for long periods.
Can you freeze a cooked omelette?
Yes, but the texture may become slightly rubbery or release water after thawing. Cool it fully before freezing and reheat gently for the best result.
Are eggs always bad for cholesterol?
No, that is an oversimplification. People who need to manage cholesterol should look at their overall diet pattern and personal medical advice rather than judging one food in isolation.
Who should be careful with egg omelettes?
Anyone with an egg allergy should avoid them. People at higher food-safety risk should also make sure the eggs are thoroughly cooked rather than runny.
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Nutrition data compiled from USDA FoodData Central and scientific sources.