1 piece (medium) of Green onion omelette (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 3.8 g of carbs, 10.2 g of protein, 11.5 g of fat and 0.8 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Green onion omelette Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

8.5g

· 17% DV

Fat

9.6g

· 12% DV

Fiber

0.7g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 10% · Protein 26% · Fat 64%

Green onion omelette Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

Biotin

13µg · 43% DV

Vitamin K

32µg · 27% DV

1.1mg · 22% DV

Minerals

Selenium

11µg · 20% DV

Phosphorus

120mg · 17% DV

Iodine

18µg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Green onion omelette?

Nutrient density

High

62/ 100

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

42/ 100

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.

Green onion omelette Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green onion omelette

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green onion 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 Green onion omelette Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green onion 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

Green onion omelette Fat Profile

SATURATED

2.7g

MONOUNSATURATED

3.7g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 13.3:1

Above the ideal 4:1 (13.3:1).

Compare Green onion omelette

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Green onion omelette vs Egg3 kcal fewer per 100 g

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Green onion omelette vs Chicken Soup95 kcal more per 100 g

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Green onion omelette vs Protein Powder240 kcal fewer per 100 g

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Green onion omelette vs Fried Eggs (Butter)50 kcal fewer per 100 g

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Foods Similar to Green onion omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

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Fried Eggs (Butter)

190 kcal

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Frequently Asked Questions About Green onion omelette

How can I keep a green onion omelette from turning watery?

Dry the washed green onions thoroughly and cook the omelette over medium heat. Very high heat can set the egg too quickly while encouraging the onions to release moisture.

What cheese goes well in a green onion omelette?

Feta, cheddar, and cottage cheese all pair well with green onion. If using a salty cheese, reduce the added salt in the egg mixture.

Can I eat a green onion omelette for lunch or dinner?

Yes, it works well as a quick lunch or dinner with a salad, whole-grain bread, or yogurt. It can also be part of a balanced post-workout meal because it provides protein.

Is a green onion omelette good before a workout?

A large or oily omelette immediately before exercise may feel heavy for some people. Have a smaller serving a few hours beforehand, ideally with an easy-to-digest carbohydrate food if needed.

Will eating a green onion omelette at night cause weight gain?

Eating it at night does not by itself cause weight gain; overall intake and portion habits matter more. People prone to reflux or indigestion may prefer a smaller, lightly cooked portion late in the day.

How long does cooked green onion omelette keep in the fridge?

Store it in a sealed container in the refrigerator and use it within 3 to 4 days. Do not eat omelette that has been left at room temperature for more than two hours.

Can a green onion omelette be frozen?

Yes, although the egg may become slightly rubbery or release some water after thawing. Freeze individual portions, thaw them in the refrigerator, and reheat thoroughly.

Should green onions be added raw or sautéed to an omelette?

Raw green onions give a fresher, sharper flavor. Briefly sautéing them makes their taste milder, and the thicker white parts benefit most from being cooked first.

How is a green onion omelette different from a tomato-based scrambled egg dish?

A green onion omelette is primarily egg-based and usually sets quickly in the pan. Tomato-based scrambled eggs are typically softer and wetter because tomatoes release liquid during cooking.

Who should be careful with green onion omelettes?

Anyone with an egg allergy should avoid this dish. Green onions may also worsen bloating, heartburn, or digestive discomfort in people sensitive to onions, irritable bowel syndrome, or reflux.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026