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Low-oil scrambled omelet Calories
Source of protein and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil scrambled omelet (150 g) has 231 calories. That works out to 154 calories per 100 g. It contains 2.3 g of carbs, 15.9 g of protein, 17.5 g of fat and 0 g of fiber. Its 30 µg of Biotin covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Low-oil scrambled omelet Nutrition Facts
Selected: 1 serving (medium) · 150 g
231
KCAL / 150G
Carbs
2.3g
· 1% DV
Protein
15.9g
· 32% DV
Fat
17.5g
· 22% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 28% · Fat 68%
Low-oil scrambled omelet nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 5.18 g | 26% |
| Trans fat | 0.06 g | |
| Sodium | 225 mg | 10% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 15.9 g | 32% |
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 Serving of Low-oil scrambled omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 231 kcal |
| 1 piece (small) | 50 g | 77 kcal |
| 1 piece (medium) | 75 g | 116 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (large) | 100 g | 154 kcal |
| 1 serving (small) | 120 g | 185 kcal |
| 1 cup (medium) | 150 g | 231 kcal |
| 1 serving (large) | 200 g | 308 kcal |
| 1 serving (extra large) | 250 g | 385 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Low-oil scrambled omelet
How do you make a low-oil scrambled omelet fluffy?
For a fluffy low-oil scrambled omelet, whisk the eggs until the whites and yolks are blended, then cook them gently in a preheated nonstick pan. Stir slowly and take the omelet off the heat while it still looks slightly soft; residual heat will finish cooking it.
What is the difference between a low-oil scrambled omelet and scrambled eggs?
A low-oil scrambled omelet is essentially eggs cooked in the style of scrambled eggs, rather than a folded omelet. The name emphasizes that the eggs are stirred as they cook and prepared with little oil; recipes and serving styles can vary.
Can you make a low-oil scrambled omelet without milk?
Yes, a low-oil scrambled omelet works perfectly well without milk. Whisk the eggs on their own and cook them gently; milk is optional, and adding too much can make the cooked eggs loose or watery.
How much oil should you use for a low-oil scrambled omelet?
Use just enough oil to lightly coat the pan for a low-oil scrambled omelet. A good nonstick surface helps keep the eggs from sticking without adding more oil, while moderate heat prevents them from cooking too quickly or drying out.
Why does a low-oil scrambled omelet turn watery?
A low-oil scrambled omelet can turn watery if you add too much milk or watery vegetables, or cook it for too long. Cook vegetables first to release their moisture, and remove the eggs from the heat as soon as they are set but still tender.
Can you add vegetables to a low-oil scrambled omelet?
Yes, vegetables work well in a low-oil scrambled omelet. Cook moisture-rich additions such as mushrooms, tomatoes, or spinach first, then stir them into the eggs; this keeps excess liquid from collecting in the pan and softening the finished dish.
Is a low-oil scrambled omelet safe to eat when it is still runny?
A low-oil scrambled omelet is safest when the eggs are fully cooked and no longer runny, especially for young children, older adults, pregnant people, and anyone with a weakened immune system. Use pasteurized eggs if you plan to serve eggs less than fully cooked.
Can you freeze a low-oil scrambled omelet?
You can freeze a low-oil scrambled omelet, but thawed eggs may become rubbery or release moisture. For the best texture, cook it fresh; if freezing leftovers, cool them promptly, store them airtight, and thaw them in the refrigerator before reheating.
Can you meal-prep a low-oil scrambled omelet for breakfast?
Yes, you can prepare a low-oil scrambled omelet ahead, though it is most tender straight from the pan. Refrigerate it promptly in a covered container and reheat only the portion you need; keep fresh toppings separate until serving.
What can you serve with a low-oil scrambled omelet?
A low-oil scrambled omelet pairs well with toast, avocado, sliced tomatoes, or a simple green salad. For a heartier breakfast, add roasted potatoes or beans; fresh vegetables also balance the soft texture of the eggs.
Low-oil scrambled omelet Vitamins & Minerals
Vitamins
Biotin
30µg · 100% DV
B12
1.58µg · 66% DV
B2
0.54mg · 42% DV
B5
2.07mg · 41% DV
Minerals
Selenium
41µg · 75% DV
Iodine
63µg · 42% DV
Phosphorus
258mg · 37% DV
Zinc
1.58mg · 14% DV
Sodium
225mg · 10% DV
Potassium ⭐
189mg · 6% DV
Low-oil scrambled omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil scrambled omelet
To burn the 231 calories in 1 serving (medium) (150 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 Low-oil scrambled omelet?
Low-oil scrambled omelet is made by gently cooking beaten eggs in a small amount of oil while stirring, giving it a soft, tender texture rather than the set shape of a folded omelet. It is a simple home-cooked egg dish found in many food traditions.
Serve it warm for breakfast or a quick meal, with toast, fresh herbs or a side of tomatoes; it also works well tucked into a sandwich. Its protein and vitamin B12 make it a filling choice. For a lighter plate, cook it in a good non-stick pan and pair it with vegetables instead of adding extra oil or rich toppings.
How Nutritious Is Low-oil scrambled omelet?
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 Low-oil scrambled 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 scrambled omelet Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil scrambled omelet 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 scrambled omelet Fat Profile
SATURATED
5.18g
MONOUNSATURATED
6.98g
POLYUNSATURATED
2.43g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.