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Omelet Calories
Egg-based, high-protein classic omelet
CALORIES
GI
POTASSIUM
FIBER
Omelet Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.9g
· 5%
Protein
10.6g
· 28%
Fat
11.2g
· 67%
Fiber
0g
Omelet Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.9µg · 38% DV
B2
0.45mg · 35% DV
B5
1.1mg · 22% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
170mg · 24% DV
Iodine
28µg · 19% DV
Iron
2mg · 11% DV
Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelet 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 Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Omelet 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
Omelet Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.3g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Foods Similar to Omelet
Omelet — Frequently Asked Questions
How can I keep an omelet from turning rubbery?
Cook it gently over low to medium heat and remove it while the center is still slightly moist. High heat and overcooking make egg proteins tighten and become tough.
What is the best pan for making an omelet?
A well-heated nonstick skillet makes it easier to release and fold the omelet. Use just a thin coating of oil or butter rather than letting the omelet fry in excess fat.
When should cheese be added to an omelet?
Add cheese when the eggs are nearly set but still moist, so it melts without forcing you to overcook the omelet. If the cheese is salty, go easy on added salt.
Can a cooked omelet be made ahead and stored?
Yes, cool it promptly, refrigerate it in a covered container, and eat it within a short period. Reheat gently to limit drying and toughening.
Can omelets be frozen?
They can be frozen, although thawed eggs may become slightly watery or chewy. Plain omelets or versions with a small amount of filling usually freeze better than heavily loaded ones.
Is an omelet only a breakfast food?
No. It can work for lunch or dinner with vegetables, a salad, or a grain-based side. After exercise, pairing it with a carbohydrate food can make a more complete recovery meal.
What goes well with an omelet?
Vegetables such as tomatoes, peppers, mushrooms, and leafy greens pair well with eggs. Bread, potatoes, or beans can add substance and make the meal more balanced.
Is an omelet healthier than boiled eggs?
Neither is automatically healthier; the main difference is how it is cooked and what is added. Oil, cheese, and processed meats can raise the overall fat and sodium content of an omelet.
Does eating omelets automatically raise cholesterol?
Not necessarily, because people respond differently to dietary cholesterol. Anyone managing high cholesterol, diabetes, or cardiovascular disease should consider their overall diet and follow individualized clinical advice.
Can someone with an egg allergy eat an omelet?
No. Omelets are made from eggs and can trigger allergic reactions in people with an egg allergy, so an egg-free alternative is needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.