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Low-oil two-egg omelet Calories
High-quality protein and vitamin B12 source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil two-egg omelet (105 g) has 173 calories. That works out to 165 calories per 100 g. It contains 1.3 g of carbs, 13.1 g of protein, 12.9 g of fat and 0 g of fiber. Its 21 µg of Biotin covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Low-oil two-egg omelet Nutrition Facts
Selected: 1 serving (medium) · 105 g
173
KCAL / 105G
Carbs
1.3g
· 0% DV
Protein
13.1g
· 26% DV
Fat
12.9g
· 17% 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 3% · Protein 30% · Fat 67%
Low-oil two-egg omelet nutrition facts table · 1 serving (medium) (105 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 12.9 g | 17% |
| Saturated fat | 3.47 g | 17% |
| Trans fat | 0.02 g | |
| Sodium | 147 mg | 6% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 13.1 g | 26% |
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 two-egg omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 105 g | 173 kcal |
| 1 piece (half) | 52 g | 86 kcal |
| 1 serving (small) | 80 g | 132 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (whole) | 105 g | 173 kcal |
| 1 serving (large) | 150 g | 248 kcal |
| 1 serving (double) | 210 g | 347 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Low-oil two-egg omelet
How do you make a low-oil two-egg omelet?
Beat two eggs until the yolks and whites are combined, then pour them into a preheated nonstick pan lightly coated with oil. Cook over medium-low heat until the egg is set, fold it over, and serve once the center is fully cooked.
How do you keep a low-oil two-egg omelet from sticking?
Use a good nonstick pan and warm it before adding the eggs. Spread a thin coating of oil across the cooking surface, and wait until the omelet’s edges begin to set before loosening them with a spatula.
What can you put in a low-oil two-egg omelet?
A low-oil two-egg omelet works well with spinach, mushrooms, tomatoes, herbs, or a little cheese. Cook watery vegetables first so they do not release liquid into the eggs, and keep the filling modest enough to fold the omelet easily.
How do you make a low-oil two-egg omelet fluffy?
For a fluffier low-oil two-egg omelet, whisk the eggs well and cook them gently rather than over high heat. Leave the mixture slightly thicker in the pan and avoid pressing it down; overcooking makes the texture dense and dry.
Should you add milk to a low-oil two-egg omelet?
You can add a small splash of milk to a low-oil two-egg omelet, but it is not necessary. Thoroughly whisking the eggs and taking the omelet off the heat as soon as it is set can keep it tender without milk.
How long does a low-oil two-egg omelet take to cook?
A low-oil two-egg omelet usually cooks in a few minutes, depending on the pan and how thickly the eggs are spread. It is ready when the surface is no longer runny and the center is fully set; high heat can make it tough.
Is a low-oil two-egg omelet a good breakfast?
Yes, a low-oil two-egg omelet can be a convenient breakfast that provides protein and vitamin B12. Pair it with vegetables, fruit, or whole-grain toast if you want a more varied meal; cheese and salty fillings change the overall balance.
Can you meal-prep a low-oil two-egg omelet?
Yes, you can cook a low-oil two-egg omelet ahead, although it is usually best freshly made. Refrigerate it promptly in a covered container and reheat until hot throughout; adding fresh herbs or vegetables after reheating can improve its texture.
Can you freeze a low-oil two-egg omelet?
Yes, a low-oil two-egg omelet can be frozen, but thawing and reheating may make the eggs less tender or slightly watery. Cool it promptly, wrap it airtight, and thaw it in the refrigerator before reheating until hot throughout.
Is a low-oil two-egg omelet good for weight loss?
A low-oil two-egg omelet can fit into a weight-loss meal plan, and its protein may help make breakfast satisfying. It does not cause weight loss on its own; toppings and sides such as cheese, toast, or sauces also affect the meal.
Low-oil two-egg omelet Vitamins & Minerals
Vitamins
Biotin
21µg · 70% DV
B12
1.16µg · 48% DV
B2
0.47mg · 36% DV
B5
1.47mg · 29% DV
Minerals
Selenium
33µg · 60% DV
Iodine
50µg · 33% DV
Phosphorus
200mg · 29% DV
Zinc
1.26mg · 11% DV
Sodium
147mg · 6% DV
Potassium ⭐
142mg · 4% DV
Low-oil two-egg omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil two-egg omelet
To burn the 173 calories in 1 serving (medium) (105 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 two-egg omelet?
A low-oil two-egg omelet is made by beating two eggs and cooking them in a pan with just a little oil. It is a simple home-cooked dish rather than a recipe tied to one particular region, and it is a familiar breakfast choice in many places.
The eggs set into a tender centre, with lightly browned edges if you let them cook a little longer. Serve it plain, with toast, or alongside vegetables or a salad; it also makes a quick, satisfying light meal. Eggs provide high-quality protein and vitamin B12, with 12.5 g of protein per 100 g. For an even lighter plate, use a good non-stick pan and add vegetables on the side.
How Nutritious Is Low-oil two-egg omelet?
Nutrient density
Medium
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 two-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 two-egg omelet Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil two-egg 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 two-egg omelet Fat Profile
SATURATED
3.47g
MONOUNSATURATED
5.36g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.