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Egg Omelette (Large) Calories
Large, filling omelette rich in protein and B12
CALORIES
GI
POTASSIUM
FIBER
Egg Omelette (Large) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.6g
· 28%
Fat
11.2g
· 68%
Fiber
0g
Egg Omelette (Large) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.33mg · 25% DV
B5
1.2mg · 24% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
172mg · 25% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg Omelette (Large) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Omelette (Large) 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 (Large) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Omelette (Large) 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 (Large) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
Foods Similar to Egg Omelette (Large)
Egg Omelette (Large) — Frequently Asked Questions
Why does a large egg omelette turn watery, and how can I prevent it?
A crowded pan, low heat for too long, or raw vegetables that release moisture can make an omelette watery. Preheating the pan and cooking high-moisture fillings like mushrooms or tomatoes first usually helps.
What is the best way to keep an omelette soft instead of rubbery?
Cook it over medium-low heat and stop before it dries out completely. Gentle heat and shorter cooking usually give a more tender texture than blasting it on high heat.
Does adding milk actually make an omelette fluffier?
A small splash of milk or water can lighten the texture, but too much can make it loose or watery. Fluffiness depends more on brief whisking and proper heat than on dairy alone.
Can I eat an egg omelette for lunch or dinner, not just breakfast?
Yes, an omelette works well at any meal because it is quick and versatile. Pairing it with vegetables, yogurt, or a whole-grain side can make the meal more balanced.
Is an omelette better before or after a workout?
It can fit either time depending on portion size and what you add to it. Before training, a simpler omelette may sit better; after training, adding vegetables or another side can make it more filling.
How long does a cooked omelette keep in the fridge?
A cooked omelette is generally best eaten within 1 to 2 days when refrigerated in a sealed container. It should not be left at room temperature for long.
Can I freeze a cooked omelette?
Yes, but the texture may soften and release some moisture after thawing. Plain omelettes or those with fewer fillings usually freeze better than heavily loaded ones.
Is it okay to eat an omelette every day?
For many people, yes, as part of an overall balanced diet. What matters most is the rest of the eating pattern, the amount of added fat used in cooking, and the foods served with it.
What is the main difference between an omelette and scrambled eggs?
An omelette is usually cooked as one set layer and often folded around fillings, while scrambled eggs are stirred throughout cooking into soft curds. The ingredients may be similar, but the texture and eating experience are different.
Who should be careful with egg omelettes?
Anyone with an egg allergy should avoid them because egg is the main allergen. People who have been given specific medical advice about egg intake should follow their clinician’s guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.