1 piece (medium) of Olive Oil Omelette (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 1.4 g of carbs, 12.6 g of protein, 18.1 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Olive Oil Omelette?

An Olive Oil Omelette is made by cooking beaten eggs in olive oil. It is a simple home-style take on the familiar omelette, drawing on the olive-oil cooking tradition of Mediterranean cuisines. The basic version keeps the focus on the eggs, though herbs or vegetables can be added to suit the cook.

It is tender inside, lightly browned at the edges and gently fragrant with olive oil. Serve it warm for breakfast or a quick lunch, with toast, tomatoes or a crisp salad; it also works well alongside other small Mediterranean-style dishes. Its nutritional profile is led by protein and fat, with very little carbohydrate. For a lighter result, use a measured amount of oil and cook it just until set.

Olive Oil Omelette Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

1.2g

· 0% DV

Protein

10.5g

· 21% DV

Fat

15.1g

· 19% DV

Fiber

· 0% DV

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

Calories come from: Carbs 3% · Protein 23% · Fat 74%

Olive Oil Omelette Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

0.9µg · 38% DV

0.32mg · 25% DV

1.1mg · 22% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Olive Oil Omelette?

Nutrient density

High

65/ 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

38/ 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.

Olive Oil 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 Olive Oil 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 Olive Oil 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 Olive Oil 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 Olive Oil 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

Olive Oil Omelette Fat Profile

SATURATED

3.2g

MONOUNSATURATED

8.5g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Olive Oil Omelette

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Olive Oil Omelette vs Egg37 kcal more per 100 g

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Olive Oil Omelette vs Chicken Soup135 kcal more per 100 g

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Olive Oil Omelette vs Protein Powder200 kcal fewer per 100 g

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Olive Oil Omelette vs Menemen85 kcal more per 100 g

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Foods Similar to Olive Oil 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 Olive Oil Omelette

How do you make an Olive Oil Omelette?

To make an Olive Oil Omelette, beat the eggs with a little salt, warm olive oil in a pan over medium-low heat, and pour in the eggs. Gently move the cooked edges toward the center, then fold the omelette when the surface is just set.

What goes in an Olive Oil Omelette?

An Olive Oil Omelette needs eggs, olive oil, and salt; pepper is optional. Common additions include herbs, cheese, mushrooms, spinach, or tomatoes. Cook watery vegetables first so they do not release liquid into the eggs and leave the omelette soggy.

Is an Olive Oil Omelette healthy?

Yes, an Olive Oil Omelette provides protein from eggs and unsaturated fat from olive oil. Pair it with vegetables or whole-grain toast for a more varied meal; the overall balance also depends on how much oil and cheese you add.

Can you cook an Olive Oil Omelette with extra-virgin olive oil?

Yes, extra-virgin olive oil works well in an Olive Oil Omelette, especially when you cook over medium-low heat. Its fruity, sometimes peppery flavor can be noticeable in the finished eggs, so use a milder olive oil if you want a subtler taste.

Why does an Olive Oil Omelette stick to the pan?

An Olive Oil Omelette can stick if the pan is not properly heated, the oil is not spread across the cooking surface, or the pan coating is damaged. Warm the pan first, add the oil, and cook the eggs gently rather than rushing them over high heat.

Does an Olive Oil Omelette taste different from one made with butter?

Yes, an Olive Oil Omelette usually has a fruitier, more savory flavor, while butter gives eggs a richer, creamy taste. Olive oil’s flavor varies by type, so a mild oil keeps the omelette closer to a neutral taste.

How do you make an Olive Oil Omelette fluffy?

For a fluffy Olive Oil Omelette, beat the eggs until the whites and yolks are fully combined, but do not overwork them. Cook gently in a preheated pan and avoid pressing the eggs down; folding while the center is still slightly moist keeps it tender.

What fillings work best in an Olive Oil Omelette?

Cheese, sautéed mushrooms, spinach, herbs, and cooked peppers all work well in an Olive Oil Omelette. Cook fillings before adding them, especially vegetables that release water, and keep the amount modest so the eggs can fold without breaking.

How long does an Olive Oil Omelette keep in the fridge?

An Olive Oil Omelette keeps refrigerated in a covered container for up to three to four days. Reheat it until steaming hot, or eat it cold if it has been kept chilled; its texture will be firmer than when freshly made.

Can an Olive Oil Omelette help with weight loss?

An Olive Oil Omelette can fit into a weight-loss meal because eggs provide protein and may help make breakfast satisfying. Oil, cheese, and large fillings add energy, so keep portions moderate and serve it with vegetables rather than calorie-dense sides.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026