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Classic breakfast, rich in protein and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Egg Omelette with Butter (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 1.8 g of carbs, 15 g of protein, 21 g of fat and 0 g of fiber. Its 26.4 µg of Biotin covers 88% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
1.8g
· 1% DV
Protein
15g
· 30% DV
Fat
21g
· 27% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 23% · Fat 74%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 21 g | 27% |
| Saturated fat | 9 g | 45% |
| Trans fat | 0.24 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 slice (medium) | 60 g | 126 kcal |
| 1 piece (small) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Beat the eggs in a bowl, then melt butter in a nonstick pan over medium-low heat. Pour in the eggs and gently move the cooked edges toward the centre; fold the omelette when the top is mostly set.
Butter burns when the pan is too hot because its milk solids brown quickly. Cook an egg omelette with butter over medium-low heat, and add the eggs as soon as the butter melts and foams, before it turns brown.
Use a clean nonstick pan and let the butter coat its surface before adding the eggs. Keep the heat moderate and wait until the edges begin to set before lifting them; moving the eggs too soon can make them tear or stick.
You can add a small splash of milk to an egg omelette with butter, but it is not necessary. Too much can make the eggs watery, while beating them well and cooking gently gives a tender result without any added liquid.
Beat the eggs until the yolks and whites are fully combined and slightly foamy, then cook them over moderate heat. Avoid overfilling the pan; a thinner layer cooks more evenly and is less likely to collapse before you fold it.
Yes, cheese works well in an egg omelette with butter. Sprinkle grated cheese over the eggs when they are nearly set, then fold the omelette and leave it in the pan briefly so the cheese melts without overcooking the eggs.
Mushrooms, spinach, onions, peppers, and chopped herbs all work well in an egg omelette with butter. Cook watery vegetables first so they release moisture before you add the eggs; this helps keep the omelette from becoming soggy.
Serve an egg omelette with butter with toast, a green salad, or sliced tomatoes for a simple meal. Roasted potatoes or sautéed vegetables make it more substantial, while fresh herbs add flavour without weighing down the plate.
An egg omelette with butter keeps for up to three days in the refrigerator when placed in a covered container within two hours of cooking. Reheat it until hot throughout, and discard it if it has been left at room temperature for too long.
Yes, you can freeze an egg omelette with butter, though its texture may become less tender after thawing. Cool it promptly, wrap individual portions airtight, and thaw them in the refrigerator before reheating until hot throughout.
Vitamins
Biotin
26.4µg · 88% DV
B12
1.32µg · 55% DV
B2
0.46mg · 35% DV
B5
1.44mg · 29% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
216mg · 31% DV
Iodine
29µg · 19% DV
Zinc
1.32mg · 12% DV
Sodium
192mg · 8% DV
Potassium ⭐
156mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Egg Omelette with Butter is a simple omelette made by cooking beaten eggs in butter. Egg omelettes have variations across many cuisines, and this straightforward version is a familiar home breakfast in many places. It should be tender inside, with a lightly set surface and a rich, savoury note from the butter. Serve it hot with toast or crusty bread, or add herbs and vegetables; it also makes an easy light lunch when paired with a salad.
It is filling for its size, with protein and fat as its main nutritional features and very little carbohydrate. For a lighter plate, use a modest amount of butter and serve the omelette with fresh vegetables rather than extra bread.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
9g
MONOUNSATURATED
7.44g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.