1 piece (medium) of Omelette (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 2.5 g of carbs, 12.2 g of protein, 13.4 g of fat and 0.2 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Omelette Nutrition Facts

Selected: 100 g

154

KCAL / 100G

Carbs

2.1g

· 1% DV

Protein

10.2g

· 20% DV

Fat

11.2g

· 14% DV

Fiber

0.2g

· 1% DV

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

Calories come from: Carbs 6% · Protein 27% · Fat 67%

Omelette Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.35mg · 27% DV

1.1mg · 22% DV

Minerals

Selenium

17µg · 31% DV

Phosphorus

140mg · 20% DV

Iodine

18µg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Omelette?

Nutrient density

High

75/ 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

41/ 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.

Omelette 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 Omelette

To burn the 154 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

Is 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 Omelette Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Omelette Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Omelette Fat Profile

SATURATED

3.3g

MONOUNSATURATED

4.2g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Omelette

🍳vs🥚

Omelette vs Egg11 kcal more per 100 g

→🍳vs🍲

Omelette vs Chicken Soup109 kcal more per 100 g

→🍳vs🥤

Omelette vs Protein Powder226 kcal fewer per 100 g

→🍳vs🍳

Omelette vs Fried Eggs (Butter)36 kcal fewer per 100 g

→

Foods Similar to Omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Omelette

How many calories and how much protein are in omelette?

Per 100g, omelette provides 154 calories and 10.2g of protein. It also contains 11.2g fat and 2.1g carbs.

Is omelette suitable for keto and gluten-free diets?

Yes, omelette is compatible with keto and gluten-free diets. It also fits omnivore, vegetarian, Mediterranean, and flexitarian eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026