1 piece (medium) of Low-fat omelette (120 g) has 126 calories. That works out to 105 calories per 100 g. It contains 2.6 g of carbs, 13.8 g of protein, 5 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Low-fat omelette?

A low-fat omelette is made by cooking beaten eggs in a pan with only a little oil, then folding them over. The simple egg dish is associated with French cooking, though omelettes have many versions around the world. It can be left plain or filled with vegetables or herbs, and is best when just set and still tender.

It makes an easy breakfast, often served with toast, salad or fresh fruit, and can also be a light lunch. With 11.5 g of protein and 4.2 g of fat per 100 g, it offers a filling, protein-forward option without much added fat. A good non-stick pan helps keep the oil to a minimum; spinach, tomatoes or mushrooms add colour and flavour.

Low-fat omelette Nutrition Facts

Selected: 100 g

105

KCAL / 100G

Carbs

2.2g

· 1% DV

Protein

11.5g

· 23% DV

Fat

4.2g

· 5% DV

Fiber

· 0% DV

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

Calories come from: Carbs 10% · Protein 50% · Fat 40%

Low-fat omelette Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

0.7µg · 29% DV

1.1mg · 22% DV

0.26mg · 20% DV

Minerals

Selenium

17µg · 31% DV

Phosphorus

140mg · 20% DV

Iodine

18µg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Low-fat omelette?

Nutrient density

High

65/ 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

47/ 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.

Low-fat 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 Low-fat omelette

To burn the 105 calories in 100 g:

🚶

26min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

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

Is Low-fat 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 Low-fat 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 Low-fat omelette 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

Low-fat omelette Fat Profile

SATURATED

1.2g

MONOUNSATURATED

1.6g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 6.3:1

Above the ideal 4:1 (6.3:1).

Compare Low-fat omelette

🍳vs🥚

Low-fat omelette vs Egg38 kcal fewer per 100 g

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Low-fat omelette vs Chicken Soup60 kcal more per 100 g

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Low-fat omelette vs Protein Powder275 kcal fewer per 100 g

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Low-fat omelette vs Menemen10 kcal more per 100 g

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Foods Similar to Low-fat omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Low-fat omelette

How do you make a low-fat omelette?

Make a low-fat omelette by whisking the eggs and cooking them in a good nonstick pan with little or no oil. Use medium-low heat and fold the omelette while it is still slightly soft to keep it tender.

Can you make a low-fat omelette without oil?

Yes, a low-fat omelette can be made without oil in a reliable nonstick pan. Preheat the pan gently, pour in the beaten eggs, and loosen the edges as they set; adding water to the pan can help prevent sticking.

How do you make a low-fat omelette fluffy?

For a fluffy low-fat omelette, beat the eggs until evenly blended, but avoid adding lots of liquid. Cook over low heat and cover the pan briefly so the top sets without drying out the underside.

What can you put in a low-fat omelette?

Vegetables such as spinach, mushrooms, tomatoes, and peppers work well in a low-fat omelette. Cook watery vegetables first so they do not release liquid into the eggs, and use herbs or black pepper for flavor instead of relying on extra cheese.

Can you add milk to a low-fat omelette?

Yes, a small splash of milk can make a low-fat omelette softer, but it is optional. Water also loosens the eggs without adding milk fat; too much liquid can make the omelette watery and harder to fold.

Is a low-fat omelette good for weight loss?

A low-fat omelette can fit a weight-loss meal because its protein may help you feel satisfied, while limiting cooking fat keeps the meal lighter. What you serve with it and the rest of your eating pattern still matter.

How do you stop a low-fat omelette from sticking to the pan?

Use a clean nonstick pan and heat it gently before pouring in the eggs for a low-fat omelette. If it still sticks, wipe the pan with a small amount of oil rather than pouring oil directly into it.

How long does a low-fat omelette last in the fridge?

A cooked low-fat omelette keeps in the refrigerator for up to 3–4 days in a covered container. Refrigerate it promptly, and reheat it until steaming hot; discard it if it has been left out for more than two hours.

Can you freeze a low-fat omelette?

Yes, you can freeze a low-fat omelette, though thawing may make its texture less tender. Cool it promptly, wrap individual portions airtight, thaw them in the refrigerator, and reheat thoroughly before serving.

What is the difference between a low-fat omelette and scrambled eggs?

A low-fat omelette is cooked as a single sheet and folded around or over its filling, while scrambled eggs are stirred as they cook into soft curds. Both can be made with little oil, but the omelette holds fillings more neatly.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026