1 piece (medium) of Meat Omelette (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 3 g of carbs, 15.6 g of protein, 15.6 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Meat Omelette?

A meat omelette combines beaten eggs with cooked minced meat, usually browned in a pan before the eggs are added. It is a straightforward home-style dish rather than one with a single fixed recipe: onion, herbs or spices may be mixed into the meat, and the omelette can be folded around the filling or cooked with it throughout.

Expect a tender egg centre, a lightly browned outside and savoury bites of meat. It makes a hearty breakfast, but also works for lunch or a quick supper; serve it with toast, salad or vegetables. With 13 g of protein per 100 g, it is a protein-rich choice with very little carbohydrate. For a lighter plate, use less oil and pair it with fresh vegetables.

Meat Omelette Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

2.5g

· 1% DV

Protein

13g

· 26% DV

Fat

13g

· 17% DV

Fiber

· 0% DV

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

Calories come from: Carbs 6% · Protein 29% · Fat 65%

Meat Omelette Vitamins & Minerals

Vitamins

B12

1.8µg · 75% DV

Biotin

13µg · 43% DV

0.28mg · 22% DV

3.5mg · 22% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

180mg · 26% DV

Zinc

2mg · 18% DV

Iron

2mg · 11% DV

How Nutritious Is Meat Omelette?

Nutrient density

High

70/ 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.

Meat Omelette Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Meat Omelette

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

Is Meat 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 Meat 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 Meat 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

Meat Omelette Fat Profile

SATURATED

4.2g

MONOUNSATURATED

5.7g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 12.2:1

Above the ideal 4:1 (12.2:1).

Compare Meat Omelette

🍳🥩vs🥚

Meat Omelette vs Egg37 kcal more per 100 g

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Meat Omelette vs Chicken Soup135 kcal more per 100 g

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Meat Omelette vs Protein Powder200 kcal fewer per 100 g

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Meat Omelette vs Menemen85 kcal more per 100 g

→

Foods Similar to Meat 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 Meat Omelette

How do you make a meat omelette?

Cook the minced meat in a pan until browned and fully cooked, then pour in beaten eggs. Let the eggs set over medium-low heat, gently lifting the edges so uncooked egg can run underneath. Fold the omelette once the centre is just set.

What meat is best for a meat omelette?

Minced beef is a popular choice for a meat omelette because it cooks quickly and is easy to fold into the eggs. Minced lamb also works well. Brown the meat first and drain excess fat if you want a less greasy omelette.

Should you cook the meat before adding eggs to a meat omelette?

Yes, cook the meat before adding eggs to a meat omelette. Raw meat can take longer to cook through than the eggs need, leaving the omelette overdone before the filling is safe to eat. Brown the meat thoroughly, then add the eggs.

Can you make a meat omelette with leftover roast beef?

Yes, leftover roast beef works well in a meat omelette. Chop or shred the cooked beef and warm it in the pan before adding beaten eggs. Since it is already cooked, avoid frying it for long or it may become dry and chewy.

How do you stop a meat omelette from falling apart?

Use a well-heated nonstick pan and let the eggs set before folding a meat omelette. Keep the filling modest and drain any liquid or excess fat from the meat first. A wide spatula makes the fold easier to lift without tearing.

What should you serve with a meat omelette?

Serve a meat omelette with a fresh salad, sliced tomatoes, or toast for a simple meal. For a fuller breakfast, add sautéed vegetables or potatoes; the omelette’s savoury filling pairs especially well with crisp, fresh sides.

Can you add cheese to a meat omelette?

Yes, cheese is a common addition to a meat omelette. Sprinkle grated cheddar over the eggs just before folding so it melts from the residual heat. Use a moderate amount, since salty cheese can make an already seasoned meat filling taste too salty.

Can you freeze a meat omelette?

Yes, you can freeze a meat omelette, although the eggs may become slightly watery or rubbery after thawing. Cool it promptly, wrap it airtight, and thaw it in the refrigerator before reheating until hot throughout.

How long does a meat omelette keep in the fridge?

A meat omelette keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving them at room temperature, and discard them if their smell or appearance changes.

Is a meat omelette a good breakfast before work or school?

Yes, a meat omelette can be a filling breakfast because it combines eggs with cooked meat. Pair it with fruit or whole-grain toast for a more varied meal, and make it ahead only if you can refrigerate and reheat it safely.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026