100 g of Low-Oil Egg Omelet has 171 calories. It contains 1.1 g of carbs, 12.7 g of protein, 12.8 g of fat and 0 g of fiber. Its 19 µg of Biotin covers 63% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Low-Oil Egg Omelet Nutrition Facts

Selected: 100 g

171

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

12.7g

· 25% DV

Fat

12.8g

· 16% DV

Fiber

· 0% DV

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

Calories come from: Carbs 3% · Protein 30% · Fat 67%

Low-Oil Egg Omelet Vitamins & Minerals

Vitamins

Biotin

19µg · 63% DV

B12

1.05µg · 44% DV

0.42mg · 32% DV

1.45mg · 29% DV

Minerals

Selenium

31µg · 56% DV

Phosphorus

198mg · 28% DV

Iodine

25µg · 17% DV

Iron

2mg · 11% DV

How Nutritious Is Low-Oil Egg Omelet?

Nutrient density

High

68/ 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.

Low-Oil Egg Omelet 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-Oil Egg Omelet

To burn the 171 calories in 100 g:

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

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

Is Low-Oil Egg Omelet 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-Oil Egg Omelet 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-Oil Egg Omelet 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-Oil Egg Omelet Fat Profile

SATURATED

3.55g

MONOUNSATURATED

5.25g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 18.1:1

Above the ideal 4:1 (18.1:1).

Compare Low-Oil Egg Omelet

🍳vs🥚

Low-Oil Egg Omelet vs Egg28 kcal more per 100 g

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Low-Oil Egg Omelet vs Chicken Soup126 kcal more per 100 g

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Low-Oil Egg Omelet vs Protein Powder209 kcal fewer per 100 g

→🍳vs🍳

Low-Oil Egg Omelet vs Fried Eggs (Butter)19 kcal fewer per 100 g

→

Foods Similar to Low-Oil Egg Omelet

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

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Green Beans with Meat

85 kcal

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Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Low-Oil Egg Omelet

How can I make a low-oil egg omelet fluffier?

Whisk the eggs until evenly combined and cook them in a preheated pan over medium-low heat. Covering the pan briefly and avoiding high heat helps the omelet stay soft and fluffy.

How do I keep a low-oil omelet from sticking to the pan?

Use a well-heated nonstick pan and spread a thin, even film of oil over its surface. Once the eggs are in the pan, let them set before trying to move or fold the omelet.

Why does my low-oil omelet turn rubbery?

High heat and overcooking make egg proteins tighten, creating a rubbery texture. Cook gently and remove it from the heat while the center is just set.

Which vegetables work well in a low-oil egg omelet?

Spinach, mushrooms, peppers, zucchini, tomatoes, and fresh herbs are all good choices. Cook watery vegetables briefly first so they do not make the omelet soggy.

Is cheese a good addition to a low-oil omelet?

Cheese adds flavor and creaminess, but it can also raise the dish’s sodium and saturated fat content. Using a small amount and adding vegetables is a practical way to keep the filling balanced.

When can I eat a low-oil omelet besides breakfast?

It works well as a quick lunch or dinner and can be a protein-containing option after exercise. Pairing it with vegetables, a salad, or a whole-grain side can make it more filling.

Can I make an omelet ahead of time and store it?

Yes. Refrigerate a cooked omelet in a sealed container for up to 3 to 4 days, and do not leave it at room temperature for more than 2 hours. Reheat it until thoroughly hot before eating.

Can a cooked low-oil omelet be frozen?

Yes, omelets can be frozen in individual portions, although they may become slightly softer after thawing. Wrap them well, thaw in the refrigerator, and reheat thoroughly.

Can someone with an egg allergy eat a low-oil omelet?

No. Using less oil does not remove egg allergens, so people with an egg allergy should avoid omelets and other foods containing egg.

How is a low-oil omelet made with whole eggs different from an egg-white omelet?

Whole eggs provide the richer flavor and nutrients found in the yolk, including fat-soluble nutrients. An egg-white omelet is lighter, but it does not provide the same texture or yolk-derived nutrients.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026