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Low-oil egg omelette Calories
Protein source, low in oil, classic breakfast
CALORIES
GI
POTASSIUM
FIBER
Low-oil egg omelette Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
1.3g
· 4%
Protein
10.5g
· 30%
Fat
10.2g
· 66%
Fiber
0g
Low-oil egg omelette Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.33mg · 25% DV
B5
1.2mg · 24% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
170mg · 24% DV
Iodine
25µg · 17% DV
Iron
2mg · 11% DV
Low-oil egg omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Low-oil egg 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-oil egg omelette Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil egg omelette Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 omelette Fat Profile
SATURATED
2.7g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Low-oil egg omelette
Low-oil egg omelette — Frequently Asked Questions
How can I cook a low-oil egg omelette without it sticking?
Preheat a non-stick pan over medium-low heat and spread the oil in a very thin layer. Once the eggs are in, avoid aggressive stirring over high heat; let the edges set before folding.
How do I keep an omelette from becoming rubbery and dry?
High heat and overcooking tighten egg proteins and make an omelette tough. Remove it from the heat when the centre is just set, as residual heat will finish the cooking.
Which vegetables work well in a low-oil egg omelette?
Spinach, mushrooms, peppers, courgette and tomatoes are all good additions. Cook watery vegetables briefly first so they do not make the omelette soggy.
Do I need to add milk or water to an omelette?
No; thoroughly whisked eggs can make a tender omelette on their own. A small splash of water can create steam and a lighter texture, but too much liquid can make it watery.
When can I eat a low-oil omelette besides breakfast?
It works well for lunch or dinner as a quick protein-based meal. After exercise, pairing it with a carbohydrate food and vegetables can make the meal more balanced for recovery.
Is eating an omelette at night unhealthy?
Eating an omelette at night is not inherently unhealthy; portion size and added ingredients matter more. People with reflux may prefer to avoid a large or spicy omelette close to bedtime.
Is a low-oil omelette better than boiled eggs?
Both provide egg-based protein, while the main differences come from cooking method and added ingredients. Omelettes make it easy to include vegetables, whereas boiled eggs are more portable and convenient.
Is adding cheese to an omelette a good idea?
Cheese can add flavour and make the meal more satisfying, but it also increases fat and salt. Use a modest amount and add plenty of vegetables for a lighter option.
How long does cooked omelette keep in the fridge?
Cool it and refrigerate it in a covered container within two hours, then eat it within 3 to 4 days. Reheat until hot throughout, and do not save an omelette that has been left at room temperature for a long time.
Can people with an egg allergy eat a low-oil egg omelette?
No. Because it contains egg, an omelette can trigger an allergic reaction in people with an egg allergy; suitable alternatives should be discussed with a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.