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Omelette (2 eggs + 1 egg white) Calories
High protein, source of B12 and vitamin D
CALORIES
GI
POTASSIUM
FIBER
Omelette (2 eggs + 1 egg white) Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
1.2g
· 4%
Protein
11.8g
· 35%
Fat
9.2g
· 61%
Fiber
0g
Omelette (2 eggs + 1 egg white) Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
1.2µg · 50% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (2 eggs + 1 egg white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (2 eggs + 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 (2 eggs + 1 egg white) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (2 eggs + 1 egg white) 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 + 1 egg white) Fat Profile
SATURATED
2.8g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Omelette (2 eggs + 1 egg white)
Omelette (2 eggs + 1 egg white) — Frequently Asked Questions
Why does an omelette sometimes turn watery?
It can happen if the pan is overcrowded, the heat is too high, or raw vegetables release water as it cooks. Using medium-low heat and pre-cooking watery fillings usually helps.
How can I make this omelette fluffier?
Whisking the eggs well and cooking them gently over medium-low heat helps create a lighter texture. Overcooking tends to make omelettes tighter and more rubbery.
Is this omelette better before or after a workout?
Its protein content makes it a practical post-workout meal option. Before training, some people tolerate it better when paired with an easy-to-digest carbohydrate rather than eaten alone.
Can I eat an omelette at night?
Yes, it can fit into an evening meal or snack. The main issue is portion size and how rich it is, since a very heavy omelette may feel uncomfortable close to bedtime for some people.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1 to 2 days when refrigerated in a sealed container. 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. Simpler omelettes usually freeze and reheat better than ones packed with fillings.
What changes if I add cheese or vegetables to the omelette?
Cheese can make it richer and more energy-dense, while vegetables add volume and can make the meal more filling. Ingredients like spinach, mushrooms, peppers, or tomatoes also change moisture and cooking time.
How is this different from an egg-white-only omelette?
Using whole eggs usually gives a richer taste, softer texture, and better satiety because the yolk contributes fat and micronutrients. Egg-white omelettes are leaner in texture but often less flavorful.
How do I stop an omelette from sticking to the pan?
Use a properly preheated nonstick pan and spread the fat evenly before adding the eggs. Pouring the eggs into a cold pan or using heat that is too high makes sticking more likely.
Who should be careful with this omelette?
Anyone with an egg allergy should avoid it. People with individual sensitivity to eggs or who find high-fat meals uncomfortable may also need to adjust the portion or cooking method.
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Nutrition data compiled from USDA FoodData Central and scientific sources.