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Light omelette (egg) Calories
Low-fat, light omelette, protein source
CALORIES
GI
POTASSIUM
FIBER
Light omelette (egg) Nutrition Facts
Selected: 100 g
115
KCAL / 100G
Carbs
1.5g
· 5%
Protein
10.5g
· 36%
Fat
7.5g
· 59%
Fiber
0g
Light omelette (egg) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.1µg · 46% DV
B2
0.32mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
170mg · 24% DV
Iodine
27µg · 18% DV
Zinc
1mg · 9% DV
Light omelette (egg) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Light omelette (egg) 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 Light omelette (egg) Contain Allergens?
Contains these allergens:
Which Diets Is Light omelette (egg) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Light omelette (egg) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Light omelette (egg)
Light omelette (egg) — Frequently Asked Questions
Why does a light omelette sometimes turn watery?
Usually it happens from heat that is too high, adding too much liquid, or letting it sit after cooking. Gentle heat and brief cooking help keep the texture tender instead of wet.
Can you make a light omelette without oil and still get a good result?
Yes, especially in a non-stick pan, though the texture may be slightly drier. Preheating the pan well and avoiding overcooking make a big difference.
Does adding milk really make an omelette fluffier?
A small amount of milk or water can soften the texture, but fluffiness depends more on how well the eggs are beaten and how carefully they are cooked. Too much liquid can make it loose and watery.
Is a light omelette better before or after a workout?
Because it provides protein, it can work well after training as part of recovery. Before exercise, it is often easier to tolerate if you keep the add-ins light and not too greasy.
Is it okay to eat a light omelette at night?
Yes, it can be a practical evening meal or snack. If you eat it late, keeping the portion moderate and the extras simple may feel more comfortable.
What foods pair well with a light omelette for a more balanced meal?
Vegetables add volume and help make the meal more satisfying. Pairing it with whole grains, yogurt, or avocado can round it out depending on your needs.
Is an omelette healthier than boiled eggs?
Not automatically; the main difference is usually the cooking method and what gets added. A light omelette can be just as sensible when it is cooked with minimal fat and without heavy processed fillings.
How long does a cooked light omelette keep in the fridge?
Cooked egg dishes are best eaten fresh, but they can be refrigerated for a short time in a sealed container. Reheat thoroughly before eating.
Can you freeze a light omelette?
Yes, but the texture may become a bit rubbery or watery after thawing. Simpler omelettes usually freeze better than ones packed with watery vegetables.
Who should be careful with a light omelette?
Anyone with an egg allergy should avoid it. It should also be cooked through for people who are more vulnerable to foodborne illness, such as pregnant women, older adults, young children, and immunocompromised people.
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Nutrition data compiled from USDA FoodData Central and scientific sources.