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Granola Omelette Calories
Egg and granola mix, source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Granola Omelette (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 21.6 g of carbs, 9 g of protein, 8.4 g of fat and 3 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Granola Omelette Nutrition Facts
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
21.6g
· 8% DV
Protein
9g
· 18% DV
Fat
8.4g
· 11% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 18% · Fat 38%
Granola Omelette nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 3 g | 11% |
| Protein | 9 g | 18% |
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 Granola Omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 1 slice (thick) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 2 piece (double) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Granola Omelette
What is a granola omelette?
A granola omelette is an egg dish made by mixing granola into beaten eggs and cooking them together. The granola adds crunch and often a lightly sweet, toasted flavor, so it can be served as either a sweet-style or savory meal.
How do you make a granola omelette?
To make a granola omelette, whisk the eggs, stir in granola, and cook the mixture in a lightly oiled pan over medium-low heat. Fold it once the base has set, then cook until the egg is done; high heat can scorch the granola.
Is a granola omelette sweet or savory?
A granola omelette can be either sweet or savory. Pair it with fruit or a little honey for a sweet version, or add cheese and herbs for a savory one. Sweetened granola tends to work better with fruit than with strongly savory fillings.
Should you mix granola into a granola omelette or add it on top?
You can do either: mix granola into the eggs before cooking, or sprinkle it over the finished granola omelette. Mixing it in softens the pieces, while adding it on top preserves more crunch.
What kind of granola is best for a granola omelette?
Plain or lightly sweetened granola is usually best for a granola omelette because it lets the egg flavor come through. Break up large clusters before cooking, and watch heavily honey-coated granola closely since it can brown or burn quickly.
Why does a granola omelette fall apart?
A granola omelette usually falls apart because it is flipped before the egg has set, or because there is too much granola for the egg to hold together. Use a nonstick pan, cook over moderate-low heat, and wait for the base to firm up before folding.
Can you bake a granola omelette in the oven?
Yes, you can bake a granola omelette in an oven-safe dish. Pour in the egg-and-granola mixture and bake until the egg is fully set; check it as it cooks because granola on the surface can brown faster than the egg.
What toppings go well on a granola omelette?
Fresh berries, sliced banana, or yogurt go well on a sweet granola omelette, while herbs or a little cheese suit a savory one. Add toppings after cooking so fruit stays fresh and the omelette is easier to fold.
Can you make a granola omelette ahead of time?
Yes, you can cook a granola omelette ahead and refrigerate it in a covered container, but the granola will soften as it sits. For a crunchier result, cook the eggs ahead and add the granola just before serving.
What should you serve with a granola omelette?
Serve a granola omelette with fresh fruit and yogurt for a light breakfast, or add toast and a simple salad for a more substantial meal. Match the sides to its flavor: fruit suits a sweet omelette, while salad pairs better with a savory one.
Granola Omelette Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
Biotin
9.6µg · 32% DV
B5
0.84mg · 17% DV
B2
0.22mg · 17% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
132mg · 19% DV
Manganese
0.3mg · 13% DV
Copper
0.1mg · 11% DV
Potassium ⭐
216mg · 6% DV
Sodium
144mg · 6% DV
Granola Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Granola Omelette
To burn the 204 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 Granola Omelette?
A granola omelette combines beaten eggs with granola and cooks them together in a pan. It is a modern breakfast mash-up rather than a dish tied to one traditional regional cuisine; the granola’s oat clusters and other mix-ins add a sweet, crunchy contrast to the soft egg.
It works well for breakfast or brunch, especially if you enjoy a sweet-and-savoury plate. Serve it on its own, or pair it with fresh fruit or plain yoghurt; a less sweet granola keeps the egg flavour in balance. Eggs contribute protein and granola adds some fibre: per 100 g, it provides 7.5 g of protein and 2.5 g of fibre. Use a modest amount of granola for a lighter result.
How Nutritious Is Granola Omelette?
Nutrient density
Medium
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 Granola Omelette Processed?
NOVA 3
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 Granola Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Granola Omelette Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Granola Omelette Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.