100 g of Egg Omelette (No Oil) has 120 calories. It contains 1.2 g of carbs, 11.5 g of protein, 7.7 g of fat and 0 g of fiber. Its 20 µg of Biotin covers 67% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Egg Omelette (No Oil)?

An egg omelette made without oil is prepared by cooking beaten eggs in a pan with no added fat. It is a simple, widely made dish rather than one tied to a single region. Cooked gently, it has a softly set outside and a tender, slightly moist centre; it can be folded or served open.

It is commonly eaten for breakfast or brunch, plain or alongside toast, vegetables, or salad, depending on local habits. Eggs make it a protein-rich choice, though cooking without oil does not remove the fat naturally present in them. A good non-stick pan and low heat help keep the omelette tender; add vegetables on the side for a lighter, more balanced plate.

Egg Omelette (No Oil) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

1.2g

· 0% DV

Protein

11.5g

· 23% DV

Fat

7.7g

· 10% 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 38% · Fat 58%

Egg Omelette (No Oil) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

0.9µg · 38% DV

0.38mg · 29% DV

1.1mg · 22% DV

Minerals

Selenium

30µg · 55% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg Omelette (No Oil)?

Nutrient density

High

75/ 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

45/ 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 (No 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 (No Oil)

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

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 (No 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 (No 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 (No Oil) 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 (No Oil) Fat Profile

SATURATED

2.6g

MONOUNSATURATED

2.7g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 15.7:1

Above the ideal 4:1 (15.7:1).

Compare Egg Omelette (No Oil)

🍳vs🥚

Egg Omelette (No Oil) vs Egg23 kcal fewer per 100 g

→🍳vs🍲

Egg Omelette (No Oil) vs Chicken Soup75 kcal more per 100 g

→🍳vs🥤

Egg Omelette (No Oil) vs Protein Powder260 kcal fewer per 100 g

→🍳vs🍳

Egg Omelette (No Oil) vs Menemen25 kcal more per 100 g

→

Foods Similar to Egg Omelette (No 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 (No Oil)

How do you make an oil-free egg omelette?

Whisk the eggs until evenly blended, then pour them into a good nonstick pan over medium-low heat. Cook until the edges are set, loosen them gently, fold the omelette, and serve. Lower heat helps it cook without added oil.

How do you keep an oil-free egg omelette from sticking?

Use an undamaged nonstick pan and avoid high heat; those are the most reliable ways to stop an oil-free egg omelette sticking. Let the base set before sliding a flexible spatula underneath rather than stirring the eggs immediately.

How do you make an oil-free egg omelette fluffy?

For a fluffy oil-free egg omelette, whisk the eggs thoroughly to incorporate air and cook them gently. Covering the pan briefly helps the top set with steam, so you can fold the omelette without overcooking its underside.

Can you make an oil-free egg omelette without milk?

Yes, an oil-free egg omelette works perfectly well without milk; eggs alone are enough. Milk is optional and changes the texture, not whether the omelette sets. Whisk the eggs well and cook them gently for a tender result.

What fillings work in an oil-free egg omelette?

Cooked vegetables, herbs, mushrooms, and a little cheese all work in an oil-free egg omelette. Cook watery fillings first and drain off excess liquid; adding them raw can make the center wet and the omelette harder to fold.

How do you fold an oil-free egg omelette without tearing it?

Wait until the underside is set and the top is nearly cooked before folding an oil-free egg omelette. Loosen the edges with a flexible spatula, then fold it gently; trying to turn it while the eggs are still runny can tear it.

Can you cook an oil-free egg omelette in the microwave?

Yes, you can cook an oil-free egg omelette in the microwave in a microwave-safe dish. Beat the eggs, cover the dish loosely, and heat in short intervals, checking and stirring or folding as they begin to set.

Can you freeze an oil-free egg omelette?

Yes, an oil-free egg omelette can be frozen, although its texture may become less tender after thawing. Cool it completely, wrap it well, and thaw it in the refrigerator before reheating; vegetable-heavy fillings may release extra moisture.

How long does an oil-free egg omelette keep in the fridge?

An oil-free egg omelette keeps for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left out for too long.

Is an oil-free egg omelette a good breakfast for weight loss?

An oil-free egg omelette can be a filling breakfast because it provides protein without added cooking oil. Pair it with vegetables or whole-grain toast if you want a more complete meal; the omelette itself does not cause weight loss.

Have another question about Egg Omelette (No Oil)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026