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Omelette (2.5 eggs, low olive oil) Calories
Protein and healthy fats, cooked with low olive oil
CALORIES
GI
POTASSIUM
FIBER
Omelette (2.5 eggs, low olive oil) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.2g
· 3%
Protein
11.2g
· 30%
Fat
11.2g
· 67%
Fiber
0g
Omelette (2.5 eggs, low olive oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (2.5 eggs, low olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (2.5 eggs, low olive oil) 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 (2.5 eggs, low olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (2.5 eggs, low olive oil) 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 (2.5 eggs, low olive oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
5.5g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
Foods Similar to Omelette (2.5 eggs, low olive oil)
Omelette (2.5 eggs, low olive oil) — Frequently Asked Questions
Why does an omelette sometimes turn watery, and how can I prevent it?
Overbeating the eggs, cooking on heat that is too high, or adding very watery fillings can make an omelette release moisture. Use medium-low heat and avoid overloading it with wet ingredients.
Is a low-olive-oil omelette a good high-protein breakfast?
Yes, it is a practical protein-rich option that can help with fullness. Pairing it with vegetables and a whole-grain side can make the meal more balanced.
Is an omelette better before or after a workout?
It can work for either, depending on portion size and what you eat with it. Before training, a lighter omelette is often easier; after training, adding a carb source may make it more useful.
Is it safe to reheat an omelette?
Yes, if it has been stored properly in the fridge soon after cooking. Reheat it thoroughly and avoid leaving cooked egg dishes at room temperature for long periods.
Can you freeze an omelette?
Yes, although the texture may become slightly rubbery or less tender after thawing. Simpler omelettes usually freeze and reheat better than ones packed with watery fillings.
Does adding milk really make an omelette fluffier?
Not necessarily. Too much milk can thin the mixture, while fluffiness depends more on gentle whisking and controlled heat.
What is the main nutrition difference between an omelette and scrambled eggs?
They are very similar when made from the same number of eggs and a similar amount of fat. The bigger difference usually comes from what is added, such as cheese, butter, or vegetables.
What goes well with an omelette to make the meal more balanced?
Vegetables such as spinach, mushrooms, peppers, or herbs work well, and a whole-grain side or salad can round out the meal. This adds variety and makes the plate feel less one-dimensional.
Is it okay to eat an omelette every day?
For many people, it can fit into a healthy diet, but variety still matters. Rotating protein sources and changing the fillings helps keep the overall diet more balanced.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them. People who have been advised to limit eggs or dietary fat for medical reasons should follow their clinician’s guidance on portion and frequency.
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Nutrition data compiled from USDA FoodData Central and scientific sources.