1 piece (medium) of Omelette (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 1.6 g of carbs, 12.7 g of protein, 13.4 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Omelette?

An omelette is made by cooking beaten eggs in a pan, either left open or folded around a filling. It is found in many cuisines; the name and classic folded style are associated with French cooking, while ingredients and serving customs vary widely.

It is often eaten for breakfast or brunch, and makes an easy lunch with salad, toast or vegetables. Soft in the middle with a lightly browned outside, it is a filling, protein-rich dish; a 100 g portion provides 10.6 g of protein. For a lighter version, use a non-stick pan with little oil and add herbs or vegetables rather than a heavy filling.

Omelette Nutrition Facts

Selected: 100 g

154

KCAL / 100G

Carbs

1.3g

· 0% DV

Protein

10.6g

· 21% DV

Fat

11.2g

· 14% DV

Fiber

· 0% DV

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

Calories come from: Carbs 4% · Protein 29% · Fat 67%

Omelette Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.33mg · 25% DV

1.1mg · 22% DV

Minerals

Selenium

22µg · 40% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is 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

41/ 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.

Omelette Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Omelette

To burn the 154 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 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 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

Omelette Fat Profile

SATURATED

3.3g

MONOUNSATURATED

4.2g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 8.5:1

Above the ideal 4:1 (8.5:1).

Compare Omelette

🍳vs🥚

Omelette vs Egg11 kcal more per 100 g

→🍳vs🍲

Omelette vs Chicken Soup109 kcal more per 100 g

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Omelette vs Protein Powder226 kcal fewer per 100 g

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Omelette vs Menemen59 kcal more per 100 g

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Foods Similar to 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 Omelette

How do you make an omelette?

Beat the eggs with a little salt, then pour them into a lightly buttered or oiled pan over medium heat. As the edges set, gently draw them toward the center so uncooked egg reaches the pan; add fillings, fold, and serve.

What can you put in an omelette?

Cheese, cooked mushrooms, spinach, herbs, peppers, and leftover vegetables all work well in an omelette. Cook watery ingredients first and let them cool slightly so they do not release liquid into the eggs or make the omelette tear.

Should you add milk to an omelette?

No, milk is not necessary for a good omelette. It can make the eggs softer, but too much liquid may leave the center wet and make folding harder; thoroughly beaten eggs and moderate heat are enough for a tender result.

Why does an omelette stick to the pan?

An omelette sticks when the pan is not properly heated, its nonstick surface is worn, or there is too little fat. Warm the pan over medium heat and coat the base lightly with butter or oil before adding the eggs.

How do you make a fluffy omelette?

Beat the eggs just until the whites and yolks are combined, then cook them in a warm pan without pressing them down. Gently lift the setting edges so uncooked egg flows underneath, and avoid overcooking, which makes the omelette dense.

How do you fold an omelette without breaking it?

Use a flexible spatula and wait until the bottom is set while the top is still slightly soft. Add only a modest amount of filling, loosen the edges, then fold one side over; an overfilled or dry omelette is more likely to split.

What is the best cheese for an omelette?

Cheddar, Gruyère, feta, and goat cheese are popular choices for an omelette. Use grated cheese that melts easily, or crumble salty cheeses into the eggs near the end of cooking so they soften without making the filling watery.

What is the difference between a French and an American omelette?

A French omelette is usually cooked gently, kept pale, and rolled into a soft, smooth shape. An American-style omelette is often browned more, folded around its fillings, and may include vegetables or cheese cooked inside.

Can you eat an omelette the next day?

Yes, an omelette can be eaten the next day if it was refrigerated promptly in a covered container. Reheat it until steaming throughout, or enjoy it cold if it stayed properly chilled; discard it if it was left out for hours.

Can you freeze an omelette?

Yes, you can freeze an omelette, though thawing may make it wetter or less tender. Cool it completely, wrap it airtight, and thaw it in the refrigerator before reheating; omelettes with high-moisture vegetables tend to change texture more.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026