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Omelet muffin Calories
Baked egg-based savory muffin, convenient breakfast item
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelet muffin (70 g) has 140 calories. That works out to 200 calories per 100 g. It contains 4.7 g of carbs, 29.2 g of protein, 9.3 g of fat and 1.2 g of fiber. Its 12.6 µg of Biotin covers 42% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Omelet muffin Nutrition Facts
Selected: 1 piece (medium) · 70 g
140
KCAL / 70G
Carbs
4.7g
· 2% DV
Protein
29.2g
· 58% DV
Fat
9.3g
· 12% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 53% · Fat 38%
Omelet muffin nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 2.24 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 224 mg | 10% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 29.2 g | 58% |
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 Medium Omelet muffin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 140 kcal |
| 1 piece (small) | 45 g | 90 kcal |
| ½ cup (diced) | 60 g | 120 kcal |
| 1 piece (large) | 95 g | 190 kcal |
| 100 g | 100 g | 200 kcal |
| 2 piece (double) | 140 g | 280 kcal |
| 1 serving (medium) | 140 g | 280 kcal |
| 3 piece (triple) | 210 g | 420 kcal |
| 1 serving (large) | 210 g | 420 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Omelet muffin
How do you make an omelet muffin?
An omelet muffin is made by pouring beaten eggs and chosen fillings into a muffin pan and baking until set. Whisk the eggs first, distribute the fillings evenly, and leave room at the top because the mixture puffs as it cooks.
What is the difference between an omelet muffin and an egg bite?
An omelet muffin is usually baked in a standard muffin pan, while egg bites are often smaller and may be cooked in a water bath or sous vide. Both are portable baked-egg dishes, but their texture and size depend on the recipe.
How do you stop omelet muffins from sticking to the pan?
Grease the pan well or use silicone muffin cups to keep omelet muffins from sticking. Let them rest for a few minutes after baking, then loosen the edges gently with a thin spatula; taking them out immediately can make them break.
Can you meal-prep omelet muffins for the week?
Yes, omelet muffins work well for meal prep. Let them cool promptly, refrigerate them in a covered container, and eat them within a few days. Reheat only the portion you plan to serve so the remaining muffins stay chilled.
Can you freeze omelet muffins?
Yes, omelet muffins freeze well. Cool them completely, wrap portions separately or place parchment between them, and store them in an airtight freezer container. Thaw in the refrigerator before reheating; freezing may make vegetable-filled muffins release a little moisture.
Why do omelet muffins deflate after baking?
Omelet muffins commonly deflate as they cool because the eggs puff in the oven and then settle. This is normal. Avoid overfilling the cups, and let the muffins rest briefly before removing them rather than expecting them to keep their full oven height.
How can you tell when an omelet muffin is fully cooked?
An omelet muffin is done when the center is set rather than liquid and the top looks firm. Check the middle of one muffin, especially if the pan contains wet vegetables or meat, since those fillings can make the center cook more slowly.
Which vegetables work best in omelet muffins?
Spinach, bell pepper, onion, and cooked mushrooms work well in omelet muffins when chopped small. Vegetables with lots of water, such as fresh tomatoes, can make the centers soggy, so cook or drain them before adding them to the egg mixture.
Can you make omelet muffins without cheese?
Yes, you can make omelet muffins without cheese. Add extra herbs or vegetables for flavor, and avoid overloading the cups with watery fillings. The result will be less rich, but the eggs will still set and hold the muffin shape.
Can you reheat omelet muffins in an air fryer?
Yes, an air fryer can reheat omelet muffins. Use a moderate temperature and heat them just until the center is warm, checking early to avoid drying out the eggs. For a frozen muffin, thaw it first for more even reheating.
Omelet muffin Vitamins & Minerals
Vitamins
Biotin
12.6µg · 42% DV
B12
0.52µg · 22% DV
B2
0.22mg · 17% DV
Vitamin A
126µg · 14% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
119mg · 17% DV
Iodine
15µg · 10% DV
Sodium
224mg · 10% DV
Potassium ⭐
112mg · 3% DV
Omelet muffin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelet muffin
To burn the 140 calories in 1 piece (medium) (70 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 Omelet muffin?
An omelet muffin is a small savoury bake made by whisking eggs and cooking them in individual muffin cups. Vegetables, cheese or herbs are common additions, and the format turns a familiar omelette into a portable portion. It is a modern home and café-style breakfast rather than a dish tied to one particular region.
The texture is soft and lightly puffed, with a clear egg flavour; it can be eaten warm or chilled. Across English-speaking countries, it is often served at breakfast or packed for a quick meal on the go, alongside toast, fruit or a simple salad. Its protein-forward profile suits those looking for a filling start to the day. Add extra vegetables and go lightly on richer fillings for a less heavy version.
How Nutritious Is Omelet muffin?
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 Omelet muffin 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 Omelet muffin Contain Allergens?
Contains these allergens:
Which Diets Is Omelet muffin 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
Omelet muffin Fat Profile
SATURATED
2.24g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.