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Omelette (1 whole egg, 1 egg white) Calories
Protein source, Vitamin D, Choline, Vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Omelette (1 whole egg, 1 egg white) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
1.1g
· 4%
Protein
11.5g
· 40%
Fat
7.3g
· 56%
Fiber
0g
Omelette (1 whole egg, 1 egg white) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.85µg · 35% DV
B2
0.32mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
140mg · 20% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Omelette (1 whole egg, 1 egg white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (1 whole egg, 1 egg white) 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 whole egg, 1 egg white) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (1 whole egg, 1 egg white) 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
✓ Suitable
Low FODMAP
— Not suitable
Omelette (1 whole egg, 1 egg white) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 15.7:1
Above the ideal 4:1 (15.7:1).
Foods Similar to Omelette (1 whole egg, 1 egg white)
Omelette (1 whole egg, 1 egg white) — Frequently Asked Questions
Why does an omelette turn watery, and how can I prevent it?
Overbeating the eggs or cooking them on heat that is too high can make them release water. Cook gently over low to medium heat and add salt near the end for a better texture.
When is this omelette best eaten besides breakfast?
It works well at almost any meal as a convenient protein option. After training, it is often more balanced when paired with a carbohydrate source like toast, fruit, or potatoes.
Does adding cheese or vegetables change the nutrition balance of the omelette?
Yes, the overall nutrition depends on what you add. Cheese can raise protein and fat, while vegetables add volume and can make the meal more filling.
Is an omelette healthier than boiled eggs?
Usually the bigger difference comes from the cooking method and added ingredients, not the eggs themselves. A plain omelette cooked with little fat can be just as balanced as boiled eggs.
How long does a cooked omelette keep in the fridge?
A cooked omelette is generally best eaten within 1 to 2 days when stored in a sealed container in the refrigerator. It should not be left at room temperature for long.
Can a cooked omelette be frozen?
Yes, but the texture may become slightly rubbery or watery after thawing. Freezing individual portions and reheating gently usually gives the best result.
Why does an omelette stick to the pan?
Eggs often stick if the pan is not properly preheated or the surface is not suitable. A nonstick pan, a small amount of fat, and adding the eggs only once the pan is ready can help.
Is it okay to eat an omelette at night?
For most people, yes, especially if the portion is moderate. Very large, greasy, or spicy versions may feel heavier before bed.
Who should be careful with this omelette?
Anyone with an egg allergy should avoid it because it contains egg. People advised to limit dietary cholesterol may also want to consider how it fits into their overall eating pattern.
What should I eat with this omelette to stay full longer?
Pairing it with high-volume, fiber-rich foods can improve satiety. Good options include salad, cooked vegetables, whole-grain toast, or avocado.
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Nutrition data compiled from USDA FoodData Central and scientific sources.