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Lentil Omelette Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lentil Omelette (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 12 g of carbs, 11.4 g of protein, 7.8 g of fat and 3.4 g of fiber. Its 14.4 µg of Biotin covers 48% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Lentil Omelette Nutrition Facts
Selected: 1 piece (medium) · 120 g
168
KCAL / 120G
Carbs
12g
· 4% DV
Protein
11.4g
· 23% DV
Fat
7.8g
· 10% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 28% · Fat 43%
Lentil Omelette nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 3.4 g | 12% |
| Protein | 11.4 g | 23% |
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 Lentil Omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 168 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 piece (large) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 2 piece (double) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Lentil Omelette
How do you make a Lentil Omelette?
A Lentil Omelette is made by combining cooked lentils with beaten eggs and cooking the mixture in a pan. Mash some of the lentils for a cohesive texture, pour into a lightly oiled skillet, and cook until set before flipping.
Can you make a Lentil Omelette without eggs?
Yes, you can make an egg-free Lentil Omelette using soaked red lentils blended with water instead of eggs. Cook the thick batter in a nonstick pan and let the underside set before flipping; the result is closer to a savory lentil pancake.
Which lentils work best in a Lentil Omelette?
Red lentils work especially well in a Lentil Omelette because they soften readily and mash into the egg mixture. Brown or green lentils also work when fully cooked, but their firmer texture makes the finished omelette chunkier.
Do lentils need to be cooked before adding them to a Lentil Omelette?
Yes, cook lentils before adding them to a Lentil Omelette. Raw lentils will not reliably soften during the short time the eggs need to cook, while cooked, well-drained lentils mix easily and give the omelette a better texture.
Can you use canned lentils in a Lentil Omelette?
Yes, canned lentils work in a Lentil Omelette. Drain and rinse them first, then pat them dry so extra liquid does not make the egg mixture watery; lightly mash some lentils if you want the omelette to hold together more easily.
How do you stop a Lentil Omelette from breaking when you flip it?
To keep a Lentil Omelette from breaking, use well-drained lentils and cook it over medium-low heat in a nonstick pan. Wait until the underside is set, loosen the edges, and flip it with a wide spatula rather than turning it too early.
Can you make a Lentil Omelette without flour?
Yes, a Lentil Omelette can be made without flour. Eggs bind the cooked lentils, so flour is usually unnecessary; if the mixture feels loose, drain the lentils more thoroughly or mash a portion of them instead of adding extra flour.
What should you serve with a Lentil Omelette?
A Lentil Omelette pairs well with a crisp salad, sliced tomatoes, or plain yogurt. For a more substantial meal, serve it with whole-grain toast or roasted vegetables; fresh herbs and a squeeze of lemon brighten the lentil flavor.
How long does a Lentil Omelette last in the fridge?
A Lentil Omelette keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat it until steaming hot throughout; discard it if it has been left at room temperature for too long.
Can you freeze a Lentil Omelette?
Yes, you can freeze a Lentil Omelette, although its texture may be slightly softer after thawing. Cool it fully, freeze portions in an airtight container, thaw them in the refrigerator, and reheat thoroughly before serving.
Lentil Omelette Vitamins & Minerals
Vitamins
Biotin
14.4µg · 48% DV
B12
0.72µg · 30% DV
B5
0.84mg · 17% DV
B2
0.22mg · 17% DV
Minerals
Phosphorus
168mg · 24% DV
Selenium
12µg · 22% DV
Copper
0.16mg · 18% DV
Iron
2.52mg · 14% DV
Sodium
216mg · 9% DV
Potassium ⭐
252mg · 7% DV
Lentil Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil Omelette
To burn the 168 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 Lentil Omelette?
A lentil omelette brings cooked lentils and beaten eggs together in a pan, making a simple, filling dish suited to home cooking. Red or green lentils both work; cooks may add onion, herbs or spices for extra flavour. The lentils give the omelette a hearty texture, while the egg holds it together.
Serve it warm for breakfast or a quick lunch, with toast, salad or a spoonful of yoghurt. It offers both protein and fibre, so it can make a satisfying meat-free meal. For a lighter plate, use just a little oil in the pan and pair it with fresh vegetables.
How Nutritious Is Lentil 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 Lentil 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 Lentil Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Lentil 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
Lentil Omelette Fat Profile
SATURATED
2.16g
MONOUNSATURATED
2.64g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.