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Omelette (2 whole eggs, 1 egg white) Calories
High protein, source of B12 and vitamin D
CALORIES
GI
POTASSIUM
FIBER
Omelette (2 whole eggs, 1 egg white) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
1.2g
· 4%
Protein
11.8g
· 40%
Fat
7.3g
· 56%
Fiber
0g
Omelette (2 whole eggs, 1 egg white) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Omelette (2 whole eggs, 1 egg white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (2 whole 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 whole eggs, 1 egg white) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (2 whole eggs, 1 egg white) Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 whole eggs, 1 egg white) Fat Profile
SATURATED
2.2g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Omelette (2 whole eggs, 1 egg white)
Omelette (2 whole eggs, 1 egg white) — Frequently Asked Questions
How can an omelette with 2 whole eggs and 1 egg white stay soft?
Whisk the eggs just until combined and cook over low to medium heat. Briefly covering the pan can help the centre set without drying out, while high heat can make the omelette rubbery.
Why does an omelette sometimes become watery?
Overcooking, excessive heat, and watery vegetables can cause liquid to seep out. Cook mushrooms, tomatoes, spinach, or zucchini first, then add them after excess moisture has evaporated.
Which vegetables work well in an omelette?
Spinach, mushrooms, peppers, zucchini, tomatoes, onions, and fresh herbs are all good choices. Pre-cooking high-moisture vegetables gives the omelette a better texture.
Is adding cheese to an omelette a good idea?
Cheese adds flavour and can make the meal more satisfying, but it also often adds more salt and saturated fat. Use a modest amount or choose cottage cheese or a lower-salt option if that suits your needs.
Can an omelette be eaten for lunch or dinner, not just breakfast?
Yes. An omelette is a practical meal at any time of day, especially when paired with vegetables and a carbohydrate source such as whole-grain toast, potatoes, or beans if desired.
Is an omelette better before or after a workout?
An omelette can be useful after training as a protein-containing meal. If eating shortly before exercise, keep added oils, cheese, and large portions of high-fibre vegetables modest to support comfortable digestion.
Does eating an omelette at night cause weight gain?
No single food or eating time automatically causes weight gain; overall eating patterns and energy intake matter most. A simply prepared omelette can be a filling evening meal or snack.
Is an omelette healthier than boiled eggs?
Neither is automatically healthier. The main difference is what is added during cooking: an omelette made with minimal oil can be similar to boiled eggs, whereas large amounts of butter, cream, or cheese change the meal substantially.
How long can cooked omelette be stored in the fridge?
Refrigerate cooked omelette promptly in a covered container and use it within 3 to 4 days. Do not keep it if it has sat at room temperature for more than 2 hours, and reheat it until thoroughly hot.
Can people with an egg allergy eat an omelette made with extra egg white?
No. Both whole egg and egg white can trigger reactions in people with an egg allergy. Suitable alternatives may include tofu scramble, chickpea-flour omelettes, or an appropriate commercial egg substitute.
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Nutrition data compiled from USDA FoodData Central and scientific sources.