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High-protein, low-carb omelet with butter fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Omelet with egg yolk, egg whites, and butter (110 g) has 201 calories. That works out to 183 calories per 100 g. It contains 1.2 g of carbs, 13.9 g of protein, 15.7 g of fat and 0 g of fiber. Its 19.8 µg of Biotin covers 66% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 110 g
201
KCAL / 110G
Carbs
1.2g
· 0% DV
Protein
13.9g
· 28% DV
Fat
15.7g
· 20% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 28% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 201 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 5.72 g | 29% |
| Trans fat | 0.33 g | |
| Sodium | 187 mg | 8% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 13.9 g | 28% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 201 kcal |
| 1 piece (small) | 80 g | 146 kcal |
| 1 serving (half) | 90 g | 165 kcal |
| 100 g | 100 g | 183 kcal |
| 1 cup (chopped) | 120 g | 220 kcal |
| 1 piece (large) | 150 g | 275 kcal |
| 1 serving (double) | 180 g | 329 kcal |
| 2 piece (double) | 220 g | 403 kcal |
Calculated from 183 calories per 100 g.
Beat the yolks and whites together with a little salt. Melt butter in a pan over moderate heat, pour in the eggs, and cook until the edges set. Fold the omelet and take it off the heat before it becomes dry.
An omelet with egg yolk, egg whites, and butter often turns watery when vegetables release moisture into the eggs. Cook watery fillings such as mushrooms or tomatoes separately first, then add them sparingly once the eggs have begun to set.
Use a clean nonstick pan and let the butter melt across the cooking surface before adding the egg mixture. Keep the heat moderate, and loosen the edges gently with a spatula once they begin to set.
Whisk the yolks and whites until evenly blended, then cook the mixture over moderate rather than high heat. Avoid pressing the omelet down, and remove it while the center is just set so it stays tender instead of dense.
No, an omelet with egg yolk, egg whites, and butter does not need milk. The eggs can cook into a tender omelet on their own; adding too much milk can make the mixture loose and harder to fold neatly.
Cheese, herbs, sautéed mushrooms, spinach, and cooked peppers all work well in an omelet with egg yolk, egg whites, and butter. Cook vegetables first to remove excess moisture, and add fillings in moderation so the omelet can fold without breaking.
An omelet with egg yolk, egg whites, and butter is ready when the edges are set and the center is no longer runny. If you prefer it fully firm, keep it over gentle heat briefly rather than turning up the heat and browning the outside.
Yes, you can cook an omelet with egg yolk, egg whites, and butter ahead of time, but it tastes best freshly made. Refrigerate leftovers promptly in a covered container and reheat them thoroughly; avoid leaving cooked eggs at room temperature for long.
Yes, an omelet with egg yolk, egg whites, and butter can be frozen, though its texture may become less tender after thawing. Cool it first, wrap it airtight, and thaw it in the refrigerator before reheating until hot throughout.
Yes, an omelet with egg yolk, egg whites, and butter can make a filling breakfast, especially alongside vegetables or whole-grain toast. Its taste and staying power come from the eggs, while butter and rich fillings can make the meal heavier.
Vitamins
Biotin
19.8µg · 66% DV
B12
0.99µg · 41% DV
B2
0.46mg · 35% DV
B5
1.32mg · 26% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
198mg · 28% DV
Iodine
26µg · 17% DV
Zinc
1.21mg · 11% DV
Sodium
187mg · 8% DV
Potassium ⭐
160mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 201 calories in 1 piece (medium) (110 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.
Omelet with egg yolk, egg whites, and butter is a simple pan-cooked egg dish. The eggs set in butter, giving the omelet a tender texture and a richer, rounded flavour; it is a home-style preparation rather than a dish tied to one specific place of origin.
Serve it hot for breakfast or a quick meal, with toast, vegetables or a green salad. Cook it briefly for a soft centre, or leave it in the pan longer for a firmer texture. It is high in protein and very low in carbohydrates, making it a filling choice for people keeping carbs down. For a lighter version, use a little less butter and pair it with fresh vegetables.
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.
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.
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.
Contains these allergens:
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
SATURATED
5.72g
MONOUNSATURATED
6.16g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 14.7:1
Above the ideal 4:1 (14.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.