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Omelette (2 eggs, olive oil) Calories
High protein, healthy fats, quick breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (2 eggs, olive oil) Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
1.2g
· 3%
Protein
11.5g
· 25%
Fat
14.5g
· 72%
Fiber
0g
Omelette (2 eggs, olive oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.2mg · 24% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
35µg · 23% DV
Iron
2mg · 11% DV
Omelette (2 eggs, olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (2 eggs, 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 eggs, olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (2 eggs, olive oil) 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, olive oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
8.2g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 6.1:1
Above the ideal 4:1 (6.1:1).
Foods Similar to Omelette (2 eggs, olive oil)
Omelette (2 eggs, olive oil) — Frequently Asked Questions
How can I keep an omelette from sticking to the pan?
Preheat a non-stick pan over medium-low heat, then add the olive oil. Once the eggs are in, avoid moving them too early so the base can set and release cleanly.
Why does an omelette turn rubbery or dry?
It usually happens when it is cooked too long or over high heat. Take it off the heat while the centre is still slightly moist, as residual heat will finish cooking it.
Does adding milk make an omelette fluffier?
Milk does not automatically make an omelette fluffier, and too much can make it watery. Whisking the eggs well and cooking gently are more reliable ways to create a light texture.
Is olive oil or butter better for making an omelette?
Olive oil gives a lighter, mildly fruity flavour and suits Mediterranean-style fillings. Butter has a richer taste but can brown or burn more quickly, especially over high heat.
Which vegetables work well in an omelette?
Spinach, mushrooms, peppers, courgette and tomatoes are all good choices. Cook watery vegetables such as mushrooms and courgette first to prevent the omelette from becoming soggy.
Is an omelette better before or after a workout?
It can work well as a protein-containing meal after exercise; adding bread, fruit or potatoes can make it a more complete recovery meal. Before training, a rich omelette may feel heavy for some people, so adjust the portion and timing to your tolerance.
Can eating an omelette at night affect sleep?
A plain omelette does not usually disrupt sleep on its own. Very large portions, spicy additions, or a late heavy meal may aggravate reflux in people who are prone to it.
How long does a cooked omelette keep in the fridge?
Cool it within two hours, refrigerate it in a sealed container, and eat it within three to four days. Reheat until piping hot, and do not save an omelette that has been left out at room temperature for too long.
Can you freeze a cooked omelette?
Yes, although the texture may become softer and wetter after thawing. Freeze individual portions, thaw them in the fridge, and reheat thoroughly before eating.
Can someone with an egg allergy eat an omelette?
No. An omelette contains egg proteins that can trigger an allergic reaction, and cooking does not make it safe for everyone with an egg allergy. Ask a healthcare professional about suitable alternatives.
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Nutrition data compiled from USDA FoodData Central and scientific sources.