1 piece (medium) of Egg omelette (low oil) (90 g) has 126 calories. That works out to 140 calories per 100 g. It contains 1.4 g of carbs, 10.4 g of protein, 8.6 g of fat and 0 g of fiber. Its 18 µg of Biotin covers 60% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Egg omelette (low oil)?

An egg omelette (low oil) is made by whisking eggs, cooking them in a small amount of oil, then folding them over. It’s a simple breakfast favourite in many places, served soft in the middle with lightly browned edges. Pair it with toast or crusty bread and fresh tomatoes or greens; it also works well as a quick lunch with a side salad.

Eggs make it a protein-rich choice: per 100 g, it provides 11.5 g of protein. For a lighter plate, use a good non-stick pan and measure the oil rather than pouring it freely; adding vegetables brings colour and freshness without making the omelette heavy.

Egg omelette (low oil) Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

1.5g

· 1% DV

Protein

11.5g

· 23% DV

Fat

9.5g

· 12% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 4% · Protein 33% · Fat 63%

Egg omelette (low oil) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.35mg · 27% DV

1.1mg · 22% DV

Minerals

Selenium

22µg · 40% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg omelette (low oil)?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Egg omelette (low oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg omelette (low oil)

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg omelette (low oil) 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 (low oil) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg omelette (low oil) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Egg omelette (low oil) Fat Profile

SATURATED

2.8g

MONOUNSATURATED

3.7g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Egg omelette (low oil)

🍳vs🥚

Egg omelette (low oil) vs Egg3 kcal fewer per 100 g

→🍳vs🍲

Egg omelette (low oil) vs Chicken Soup95 kcal more per 100 g

→🍳vs🥤

Egg omelette (low oil) vs Protein Powder240 kcal fewer per 100 g

→🍳vs🍳

Egg omelette (low oil) vs Menemen45 kcal more per 100 g

→

Foods Similar to Egg omelette (low oil)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Egg omelette (low oil)

How do you make a low-oil egg omelette?

To make a low-oil egg omelette, beat the eggs, then pour them into a preheated nonstick pan lightly coated with oil. Cook over medium-low heat until mostly set, fold, and serve before the eggs turn dry.

How do you make a low-oil egg omelette fluffy?

For a fluffy low-oil egg omelette, beat the eggs just until the whites and yolks are combined, then cook gently over medium-low heat. Take it off the heat while the center is still soft; residual heat will finish cooking it.

Why does a low-oil egg omelette stick to the pan?

A low-oil egg omelette usually sticks when the pan is not nonstick, is not preheated, or has too little oil spread across its surface. Warm the pan first and coat the base evenly before adding the eggs.

Do you need to flip a low-oil egg omelette?

No, you do not have to flip a low-oil egg omelette. Once the top is nearly set, fold it in half and let the heat finish cooking it; flipping is an option if you prefer both sides browned.

Should you add milk to a low-oil egg omelette?

No, milk is not necessary in a low-oil egg omelette. Eggs alone make a tender omelette when cooked gently, while extra liquid can leave it wetter and make it harder to fold neatly.

What can you put in a low-oil egg omelette?

You can add herbs, cooked mushrooms, peppers, spinach, or a little cheese to a low-oil egg omelette. Cook watery vegetables first so their moisture does not make the eggs soggy.

What pan is best for a low-oil egg omelette?

A small or medium nonstick skillet with a flat base works best for a low-oil egg omelette. It lets a thin coating of oil cover the cooking surface and makes folding the omelette easier.

What should you serve with a low-oil egg omelette?

Serve a low-oil egg omelette with toast, sliced tomatoes, or a green salad for a simple meal. For a heartier breakfast, add avocado or roasted vegetables rather than relying on extra cheese or oil.

How long does a low-oil egg omelette keep in the fridge?

A low-oil egg omelette keeps in the refrigerator for up to three days when cooled promptly and stored in a covered container. Discard it if it has been left at room temperature for an extended time.

Can you reheat a low-oil egg omelette?

Yes, you can reheat a low-oil egg omelette in a covered skillet over low heat or in the microwave. Heat it just until warm, since prolonged reheating can make the eggs tough and dry.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026