Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🍳
Omelette (1 egg) Calories
Protein source, quick breakfast, low carb
CALORIES
GI
POTASSIUM
FIBER
Omelette (1 egg) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.2g
· 4%
Protein
10.2g
· 30%
Fat
10.1g
· 66%
Fiber
0g
Omelette (1 egg) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
Vitamin A
180µg · 20% DV
B5
1mg · 20% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
130mg · 19% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (1 egg) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (1 egg) 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 (1 egg) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (1 egg) 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 (1 egg) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Omelette (1 egg)
Omelette (1 egg) — Frequently Asked Questions
How can I make a one-egg omelette fluffier?
Beat the egg thoroughly with a fork and cook it in a preheated pan over medium-low heat. Very high heat makes omelettes set too quickly and turn rubbery; covering the pan briefly can help the top cook gently.
Does adding milk make an omelette healthier?
Adding milk does not automatically make an omelette healthier; it mainly changes the texture and flavour. A small splash of water can also create a lighter texture without adding dairy.
Is butter or olive oil better for cooking an omelette?
Both work well, so the better choice depends on flavour and cooking preference. Butter gives a richer taste, while olive oil pairs especially well with vegetables and herbs.
How do I stop an omelette from sticking to the pan?
Use a non-stick or well-seasoned pan, add a little fat, and let the pan warm over medium-low heat before adding the egg. Avoid using excessive heat, which can make egg proteins stick and toughen quickly.
Which vegetables work best in a one-egg omelette?
Spinach, mushrooms, peppers, courgette, tomatoes and fresh herbs are all good options. Cook watery vegetables briefly first so they do not release excess liquid into the omelette.
Can I eat an omelette at times other than breakfast?
Yes. An omelette can make a quick lunch, light dinner, or post-workout meal; pairing it with vegetables, salad, or a whole-grain side can make it more satisfying.
Is it hard to digest an omelette at night?
For most people, a small plain omelette is fine in the evening. If you have reflux or are sensitive to late meals, avoid large portions, heavy fried fillings, and very spicy additions.
How long does a cooked omelette keep in the fridge?
A cooked omelette can usually be refrigerated in a sealed container for 3 to 4 days once cooled promptly. Do not keep it if it has been left at room temperature for more than two hours.
Can a cooked omelette be frozen?
Yes, although its texture may become slightly watery or rubbery after thawing. Freeze individual portions in airtight containers, thaw them in the refrigerator, and reheat until piping hot.
Is an omelette made with brown eggs more nutritious than one made with white eggs?
No. Shell colour alone does not determine the nutritional quality of an egg; differences are more related to the hen’s feed, production conditions, and freshness.
Have another question about Omelette (1 egg)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.