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Egg white and yolk omelette Calories
High-protein, low-carb omelette made with whole egg components
CALORIES
GI
POTASSIUM
FIBER
Egg white and yolk omelette Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.2g
· 3%
Protein
10.8g
· 29%
Fat
11g
· 68%
Fiber
0g
Egg white and yolk omelette Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.95µg · 40% DV
B2
0.42mg · 32% DV
B5
1.35mg · 27% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
180mg · 26% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg white and yolk omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg white and yolk omelette 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 white and yolk omelette Contain Allergens?
Contains these allergens:
Which Diets Is Egg white and yolk omelette Good For?
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
Egg white and yolk omelette Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Egg white and yolk omelette
Egg white and yolk omelette — Frequently Asked Questions
Why does an omelette sometimes turn watery, and how can I prevent it?
Too many fillings, very high heat, or overcooking can make it release water. Cook on medium heat and pre-cook watery vegetables so the eggs set more cleanly.
Is an egg white and yolk omelette better before or after a workout?
It can work at either time, depending on portion size and what you eat with it. Before training, keep it lighter; after training, pair it with foods like potatoes, bread, or vegetables for a more complete meal.
Do I need to add milk to an omelette?
No, milk is optional. It can soften the texture, but too much may make the omelette looser and harder to set properly.
How long does a cooked omelette keep in the fridge?
A cooked omelette usually keeps for 1 to 2 days in a sealed container in the refrigerator. Reheat it thoroughly before eating.
Can you freeze a cooked omelette?
Yes, but the texture may become slightly rubbery or watery after thawing. Freezing individual portions usually gives the best result.
Is an egg white and yolk omelette filling?
It is often satisfying because it provides both protein and fat. Adding vegetables or having it with a high-fibre side can help it keep you full longer.
What foods go well with an omelette for a more balanced meal?
Vegetables are an easy way to add volume and variety. For a more substantial meal, pair it with whole-grain bread, avocado, yogurt, or fruit depending on your needs.
Is it bad to eat an omelette every day?
For many healthy people, it can fit into a balanced diet if the overall eating pattern is varied. It is still a good idea to rotate protein sources rather than rely on one food all the time.
How do I stop an omelette from sticking to the pan?
Use a properly heated non-stick pan and a small amount of fat. Trying to move or flip it too early also makes sticking and tearing more likely.
Who should be careful with egg omelettes?
Anyone with an egg allergy should avoid them. People who have been advised by a clinician to monitor cholesterol intake or follow a specific diet should adjust frequency based on that guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.