1 piece (medium) of Omelette (2 eggs) (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 1.6 g of carbs, 12.6 g of protein, 12.6 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Omelette (2 eggs)?

An omelette made with two eggs is a simple dish of beaten eggs cooked in a pan. Though versions are eaten around the world, the omelette is strongly associated with French cooking; it can be left plain, folded, or filled with ingredients such as herbs, cheese or vegetables.

It is tender and softly set inside, often with a lightly golden surface. In many places it is served for breakfast or brunch, with toast or salad, and makes a quick meal at other times of day too. It provides protein and is very low in carbohydrates. For a lighter plate, use a non-stick pan with just a little cooking fat and add vegetables for extra volume.

Omelette (2 eggs) Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

1.3g

· 0% DV

Protein

10.5g

· 21% DV

Fat

10.5g

· 13% 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 30% · Fat 66%

Omelette (2 eggs) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.2µg · 50% DV

0.35mg · 27% DV

1.3mg · 26% DV

Minerals

Selenium

23µg · 42% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Omelette (2 eggs)?

Nutrient density

High

70/ 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 (2 eggs) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Omelette (2 eggs)

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

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

Is Omelette (2 eggs) 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 eggs) 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 (2 eggs) 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 (2 eggs) Fat Profile

SATURATED

3.1g

MONOUNSATURATED

4.1g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Omelette (2 eggs)

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Foods Similar to Omelette (2 eggs)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

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85 kcal

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Ali Nazik

145 kcal

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Collagen powder

370 kcal

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Vegan Protein Powder

370 kcal

Frequently Asked Questions About Omelette (2 eggs)

How do you make a fluffy two-egg omelette?

For a fluffy two-egg omelette, beat the eggs until evenly combined and cook them over medium-low heat in a preheated pan. Stop cooking while the center is just set; high heat or overcooking makes the omelette dense and dry.

How long should you cook a two-egg omelette?

A two-egg omelette usually cooks in a few minutes, depending on the pan and heat. Take it off the stove when the edges are set and the surface is nearly cooked but still slightly soft.

What fillings work well in a two-egg omelette?

Cheese, sautéed mushrooms, cooked spinach, tomatoes, and herbs all work well in a two-egg omelette. Cook watery vegetables first and use modest amounts of filling so the eggs can set and the omelette folds without tearing.

Should you add milk or water to a two-egg omelette?

You do not need to add milk or water to a two-egg omelette; well-beaten eggs cook up tender on their own. A small splash can make the texture softer, but too much liquid can leave the center watery.

How do you fold a two-egg omelette without breaking it?

To fold a two-egg omelette without breaking it, wait until the bottom is set and the top is still slightly moist. Loosen the edges with a flexible spatula, add filling to one side, then fold gently over it.

How do you stop a two-egg omelette from sticking to the pan?

Use a clean nonstick pan, preheat it over medium heat, and add a thin coating of butter or oil before pouring in the eggs. Let the edges set before loosening them; trying to move the omelette too early can tear it.

Can you make a two-egg omelette ahead of time?

Yes, you can make a two-egg omelette ahead and refrigerate it in a covered container once it has cooled. For the best texture, eat it within a few days and reheat it until hot throughout.

Can you freeze a two-egg omelette?

Yes, a two-egg omelette can be frozen, although thawing may make it less tender. Cool it completely, wrap it airtight, and thaw it in the refrigerator before reheating; omelettes with watery vegetables may become especially soft.

Is a two-egg omelette a healthy breakfast?

Yes, a two-egg omelette can be a nourishing breakfast, offering protein and useful nutrients from eggs. Pair it with vegetables, whole-grain toast, or fruit for a more varied meal, and go easy on salty or fatty fillings.

Can you cook a two-egg omelette in the microwave?

Yes, you can cook a two-egg omelette in the microwave in a microwave-safe bowl. Beat the eggs, cover loosely, and heat in short bursts, stirring between them; stop as soon as the eggs are set to avoid a rubbery texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026