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Flaxseed fat-free omelette Calories
Protein- and fiber-rich omelette made with egg whites and flaxseed, cooked without added fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Flaxseed fat-free omelette (120 g) has 114 calories. That works out to 95 calories per 100 g. It contains 2.6 g of carbs, 12.6 g of protein, 4.3 g of fat and 3.1 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Flaxseed fat-free omelette Nutrition Facts
Selected: 1 piece (medium) · 120 g
114
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
12.6g
· 25% DV
Fat
4.3g
· 6% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 51% · Fat 39%
Flaxseed fat-free omelette nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 3.1 g | 11% |
| Protein | 12.6 g | 25% |
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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How Many Calories in 1 Medium Flaxseed fat-free omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 114 kcal |
| 1 piece (extra small) | 60 g | 57 kcal |
| 1 piece (small) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (medium) | 100 g | 95 kcal |
| 1 piece (large) | 180 g | 171 kcal |
| 1 piece (extra large) | 220 g | 209 kcal |
| 2 piece (large) | 240 g | 228 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Flaxseed fat-free omelette
How do you make a flaxseed fat-free omelette?
Make a flaxseed fat-free omelette by whisking ground flaxseed and seasonings into egg whites, then cooking the mixture in a non-stick pan without added oil. Cook over moderate heat and turn it gently once the underside has set.
Is a flaxseed fat-free omelette really fat-free?
No. A flaxseed fat-free omelette is made without added cooking fat, but it is not completely free of fat. Flaxseed naturally contains fat, so “fat-free” here describes the cooking method rather than the finished dish.
Should you grind flaxseed for a flaxseed fat-free omelette?
Yes, ground flaxseed usually works better in a flaxseed fat-free omelette. It blends into the egg whites more evenly, while whole seeds can remain separate and may pass through digestion largely intact. Grind the seeds shortly before using them.
How do you stop a flaxseed fat-free omelette from sticking to the pan?
Use a good non-stick pan and moderate heat to help keep a flaxseed fat-free omelette from sticking without oil. Let the underside set before turning it, and cover the pan briefly if the top needs help cooking through.
Why does my flaxseed fat-free omelette turn rubbery?
A flaxseed fat-free omelette usually turns rubbery when it is overcooked or cooked over very high heat. Egg whites set quickly, so remove the omelette as soon as it is cooked through and avoid leaving it in the hot pan.
Can flaxseed replace eggs in a flaxseed fat-free omelette?
No, flaxseed cannot replace the egg whites in this omelette and produce the same fluffy, set texture. Mixed with water, ground flaxseed can bind some baked goods, but it does not whip or cook like egg whites.
Can you meal-prep a flaxseed fat-free omelette?
Yes, you can cook a flaxseed fat-free omelette ahead and keep it covered in the refrigerator. Reheat it thoroughly before eating, and do not leave the cooked egg dish at room temperature for an extended period.
What goes well with a flaxseed fat-free omelette?
Fresh tomatoes, leafy greens, mushrooms, or avocado pair well with a flaxseed fat-free omelette. Serve it with whole-grain toast for breakfast, or add a simple salad when having it as a light meal.
Is a flaxseed fat-free omelette good for weight loss?
A flaxseed fat-free omelette can fit into a weight-loss meal because its protein and fibre can make it satisfying. It does not cause weight loss on its own; portion size and what you serve alongside it also matter.
Does flaxseed change the texture of a flaxseed fat-free omelette?
Yes, flaxseed can make a flaxseed fat-free omelette slightly thicker and more tender, especially when it is ground. Use it sparingly if you prefer a lighter egg-white texture, and let the mixture sit briefly so it combines evenly.
Flaxseed fat-free omelette Vitamins & Minerals
Vitamins
Biotin
12µg · 40% DV
B2
0.26mg · 20% DV
B5
0.84mg · 17% DV
B12
0.36µg · 15% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
132mg · 19% DV
Manganese
0.26mg · 11% DV
Copper
0.1mg · 11% DV
Sodium
168mg · 7% DV
Potassium ⭐
156mg · 5% DV
Flaxseed fat-free omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaxseed fat-free omelette
To burn the 114 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.
What is Flaxseed fat-free omelette?
A flaxseed fat-free omelette is made with egg whites and flaxseed, cooked without added oil. It is a simple, contemporary home-style dish rather than a preparation tied to one particular regional tradition. Despite the name, flaxseed naturally contributes some fat; “fat-free” here refers to the cooking method, not the finished omelette.
The egg whites give it a soft, light texture, while the seeds add a mild, nutty note. Serve it warm for breakfast or a quick lunch, with toast, fresh vegetables or a side salad. It provides protein and fibre, making it a practical choice when you want a lighter meal; a good non-stick pan helps it cook without added fat.
How Nutritious Is Flaxseed fat-free omelette?
Nutrient density
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.
Satiety score
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.
Is Flaxseed fat-free 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 Flaxseed fat-free omelette Contain Allergens?
Contains these allergens:
Which Diets Is Flaxseed fat-free omelette 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
— Not suitable
Low FODMAP
— Not suitable
Flaxseed fat-free omelette Fat Profile
SATURATED
0.96g
MONOUNSATURATED
0.84g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.