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Omelette (2 whole eggs, 2 egg whites) Calories
High protein, low fat, ideal for breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (2 whole eggs, 2 egg whites) Nutrition Facts
Selected: 100 g
93
KCAL / 100G
Carbs
1.1g
· 5%
Protein
12.2g
· 51%
Fat
4.7g
· 44%
Fiber
0g
Omelette (2 whole eggs, 2 egg whites) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.9µg · 38% DV
B2
0.31mg · 24% DV
B5
1.1mg · 22% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
170mg · 24% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Omelette (2 whole eggs, 2 egg whites) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (2 whole eggs, 2 egg whites) 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, 2 egg whites) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (2 whole eggs, 2 egg whites) 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 whole eggs, 2 egg whites) Fat Profile
SATURATED
1.5g
MONOUNSATURATED
1.9g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Omelette (2 whole eggs, 2 egg whites)
Omelette (2 whole eggs, 2 egg whites) — Frequently Asked Questions
Why does an omelette turn watery, and how can you prevent it?
Watery omelettes usually come from high heat, overcooking, or adding moisture-rich ingredients without pre-cooking them. Use medium heat, cook briefly, and sauté vegetables first if you add them.
Is this omelette better before or after a workout?
It can work at either time because it provides protein and is low in carbs. Before training, keep it simple for easier digestion; after training, pair it with a carb source if you want a more complete recovery meal.
What happens nutritionally if you add cheese to this omelette?
Cheese usually increases both protein and fat, and it can also raise sodium. Adding vegetables alongside it can make the meal more balanced overall.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1–2 days when stored in a sealed container in the refrigerator. Reheat it thoroughly before eating.
Can you freeze an omelette?
Yes, but the texture may become a bit rubbery or watery after thawing. Freezing individual portions in airtight containers usually works best.
How do extra egg whites change the texture of an omelette?
Extra egg whites tend to make an omelette lighter but also a little drier if overcooked. Gentle heat and shorter cooking help keep it tender.
Is it okay to eat this kind of omelette every day?
For many healthy adults, it can fit into a balanced diet regularly. It is still a good idea to vary your meals and include vegetables, grains, legumes, or other protein sources across the week.
Should everyone avoid omelettes because of cholesterol?
No, that is an oversimplification. For most people, overall eating pattern matters more, though anyone with specific cholesterol or cardiovascular concerns should follow medical advice.
What should you eat with an omelette to stay full longer?
Pairing it with vegetables adds volume, while foods like whole grains or potatoes can make the meal more sustaining. Healthy fats such as avocado can also increase satiety.
Who should be especially careful with omelettes?
Anyone with an egg allergy should avoid them. People at higher food-safety risk, including pregnant women, older adults, young children, and immunocompromised individuals, should make sure the eggs are fully cooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.