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Omelet with rice paper Calories
High-protein omelet prepared with rice paper, naturally gluten-free
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelet with rice paper (120 g) has 205 calories. That works out to 171 calories per 100 g. It contains 14.9 g of carbs, 12.2 g of protein, 10.7 g of fat and 0.4 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Omelet with rice paper Nutrition Facts
Selected: 1 piece (medium) · 120 g
205
KCAL / 120G
Carbs
14.9g
· 5% DV
Protein
12.2g
· 24% DV
Fat
10.7g
· 14% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 24% · Fat 47%
Omelet with rice paper nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 10.7 g | 14% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 202 mg | 9% |
| Total carbohydrate | 14.9 g | 5% |
| Fiber | 0.4 g | 1% |
| Protein | 12.2 g | 24% |
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 with rice paper?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 205 kcal |
| 1 piece (mini) | 60 g | 103 kcal |
| 1 piece (small) | 90 g | 154 kcal |
| 100 g | 100 g | 171 kcal |
| 1 serving (half) | 100 g | 171 kcal |
| 1 piece (large) | 160 g | 274 kcal |
| 1 piece (jumbo) | 200 g | 342 kcal |
| 1 serving (double) | 240 g | 410 kcal |
Calculated from 171 calories per 100 g.
Frequently Asked Questions About Omelet with rice paper
How do you make an omelet with rice paper?
To make an omelet with rice paper, place a rice-paper sheet in a lightly oiled pan, add beaten egg and fillings, then cook until the egg sets. Let the sheet soften in the pan rather than soaking it until limp.
Should you soak rice paper before making an omelet with rice paper?
No, you usually do not need to soak rice paper for an omelet with rice paper. Put the dry sheet in the pan and let moisture from the egg soften it; a thoroughly soaked sheet can become fragile and difficult to handle.
Why does an omelet with rice paper stick to the pan?
An omelet with rice paper may stick if the pan is not nonstick, is too cool, or has too little oil. Warm the pan first, lightly oil it, and wait until the egg is mostly set before lifting or folding the omelet.
How do you keep an omelet with rice paper crispy?
For a crisp omelet with rice paper, cook it over moderate heat until the edges brown and the surface feels firm. Avoid adding watery fillings, and serve it soon after cooking, since trapped steam softens the rice paper.
What fillings work best in an omelet with rice paper?
Scallions, cooked mushrooms, spinach, shredded vegetables, cheese, and cooked meat all work in an omelet with rice paper. Chop fillings finely and cook watery ingredients first so they do not make the sheet soggy or prevent the omelet from folding.
Can you make an omelet with rice paper without folding it?
Yes, you can serve an omelet with rice paper flat instead of folding it. Spread the egg and toppings evenly, then cook until set; this is useful when the sheet has torn or the omelet has generous fillings.
Can you use two rice-paper sheets for an omelet with rice paper?
Yes, two sheets can make an omelet with rice paper sturdier, though the center may stay chewier. Let the sheets soften against each other in the pan, and avoid adding too much filling, which can make the layers slide apart.
Can an omelet with rice paper be made in an air fryer?
Yes, an omelet with rice paper can be cooked in an air fryer if the sheet is held down by the egg and toppings. Lightly oil the basket and check as it cooks, since loose rice paper can lift in the circulating air.
How do you store and reheat an omelet with rice paper?
Store a cooked omelet with rice paper in a covered container in the refrigerator once it has cooled. Reheat it in a skillet to bring back some crispness; refrigeration and reheating will make the rice paper softer than when freshly cooked.
Is an omelet with rice paper a good breakfast?
An omelet with rice paper can be a satisfying breakfast because the egg provides protein, and vegetables can add variety. For a more substantial meal, serve it with fruit or another side rather than relying on a thin omelet alone.
Omelet with rice paper Vitamins & Minerals
Vitamins
Biotin
12µg · 40% DV
B12
0.66µg · 28% DV
B2
0.34mg · 26% DV
B5
0.9mg · 18% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
169mg · 24% DV
Iodine
26µg · 17% DV
Zinc
1.14mg · 10% DV
Sodium
202mg · 9% DV
Potassium ⭐
142mg · 4% DV
Omelet with rice paper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelet with rice paper
To burn the 205 calories in 1 piece (medium) (120 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 with rice paper?
Omelet with rice paper is a simple pan-cooked dish made by combining eggs with a thin rice-paper wrapper. As it heats, the wrapper softens and forms a delicate base around the egg. It is a contemporary, easy-to-make recipe rather than a dish tied to one particular region.
The edges can turn lightly crisp while the centre stays tender. Serve it hot for breakfast, or pair it with salad or cooked vegetables for a light lunch; herbs, spring onions and a little chilli also work well. Eggs make it a filling, protein-rich option, with 10.2 g of protein per 100 g. Use a little oil and add vegetables to make the meal lighter and more substantial.
How Nutritious Is Omelet with rice paper?
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 with rice paper 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 with rice paper Contain Allergens?
Contains these allergens:
Which Diets Is Omelet with rice paper 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
— Not suitable
Low FODMAP
— Not suitable
Omelet with rice paper Fat Profile
SATURATED
3.06g
MONOUNSATURATED
4.06g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 23.7:1
Above the ideal 4:1 (23.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.