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Two-egg omelet Calories
High-protein, low-carb egg dish
CALORIES
GI
POTASSIUM
FIBER
Two-egg omelet Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.1g
· 3%
Protein
10.8g
· 29%
Fat
11g
· 68%
Fiber
0g
Two-egg omelet Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.42mg · 32% DV
B5
1.35mg · 27% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
180mg · 26% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Two-egg omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Two-egg omelet 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 Two-egg omelet Contain Allergens?
Contains these allergens:
Which Diets Is Two-egg omelet 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
Two-egg omelet Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 12.1:1
Above the ideal 4:1 (12.1:1).
Foods Similar to Two-egg omelet
Two-egg omelet — Frequently Asked Questions
Why does a two-egg omelet sometimes turn rubbery?
It usually happens when it is cooked over heat that is too high or for too long. Gentle heat and shorter cooking keep the texture softer.
Does adding milk really make an omelet fluffier?
A small amount of milk or water can make it feel lighter, but too much can make it watery. Good whisking and proper heat matter more than milk.
Is a two-egg omelet better before or after a workout?
Its protein makes it a practical post-workout option for recovery. Before training, some people tolerate it better when paired with an easy-to-digest carbohydrate rather than eating it alone.
Can you eat an omelet at night?
Yes, it can work well as a light, filling evening meal. If it is cooked with a lot of fat or spicy ingredients, though, it may feel heavier for some people.
How long does a cooked omelet keep in the fridge?
A cooked omelet is best kept in a sealed container in the refrigerator and eaten within 1-2 days. For the best texture and taste, fresher is better.
Can a cooked omelet be frozen?
Yes, but the texture may become a bit watery or spongy after thawing. Plain omelets or ones with minimal fillings usually freeze better than heavily filled versions.
What should you eat with an omelet to make it a more balanced meal?
Vegetables are an easy way to add volume and variety. If you want the meal to feel more complete, pair it with foods like whole-grain toast, avocado, or yogurt depending on your needs.
Is an omelet a better choice than fried eggs?
That depends mostly on how each is cooked. An omelet makes it easier to include vegetables, herbs, or cheese, but added oil and fillings can change the overall nutrition.
Is it bad to eat a two-egg omelet every day?
For healthy people, eating one regularly is not automatically a problem if it fits the overall diet. It is still a good idea to vary protein sources and add different vegetables over time.
Who should be careful with a two-egg omelet?
Anyone with an egg allergy should avoid it. People who have been told by a clinician to limit eggs should also follow their individual advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.