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Omelette (4 eggs, olive oil) Calories
High protein, healthy fats, olive oil
CALORIES
GI
POTASSIUM
FIBER
Omelette (4 eggs, olive oil) Nutrition Facts
Selected: 100 g
190
KCAL / 100G
Carbs
1.2g
· 2%
Protein
12.5g
· 26%
Fat
15.5g
· 72%
Fiber
0g
Omelette (4 eggs, olive oil) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.2mg · 24% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
185mg · 26% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Omelette (4 eggs, olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (4 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 (4 eggs, olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (4 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 (4 eggs, olive oil) Fat Profile
SATURATED
3.7g
MONOUNSATURATED
8.2g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
Foods Similar to Omelette (4 eggs, olive oil)
Omelette (4 eggs, olive oil) — Frequently Asked Questions
Why does an omelette sometimes turn rubbery?
High heat and overcooking tighten egg proteins too much, which makes the texture tough. Cooking on low to medium heat and taking it off while still slightly moist helps keep it tender.
Can an olive oil omelette be eaten outside breakfast?
Yes, it works well for lunch or dinner too. Pairing it with vegetables, salad, or a whole-grain side can make the meal feel more balanced.
Is an omelette better before or after a workout?
It often fits better after training because it provides protein and can suit a recovery meal. Before exercise, the fat content may feel heavy for some people, so timing and portion size matter.
How long does a cooked omelette keep in the fridge?
A cooked omelette usually keeps for 1-2 days in a sealed container in the refrigerator. Reheat it thoroughly before eating.
Can you freeze a cooked omelette?
Yes, but the texture may become a bit watery or spongy after thawing. Freezing individual portions usually gives the best result.
What foods go well with an omelette?
Vegetables add volume and make the meal more filling, while fresh herbs can improve flavor without much effort. If you want a more substantial meal, add a carbohydrate source like toast, potatoes, or fruit.
Is removing the yolk always healthier?
Not necessarily. The yolk contains more than fat; it also provides many of the egg’s vitamins and minerals, so the better choice depends on your goals and health needs.
Which is better: an omelette or boiled eggs?
Their core nutrition is similar because both are based on eggs; the main difference is the cooking method and any added fat. An omelette may feel more satisfying, while boiled eggs are usually more convenient to carry.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them. People who have been advised to limit certain foods for cholesterol, gallbladder issues, or a specific medical diet should also pay attention to portion size and preparation.
Do you need to add milk to make a good omelette?
No, milk is optional. It can slightly soften the texture in some recipes, but eggs and olive oil alone are enough for a good omelette.
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Nutrition data compiled from USDA FoodData Central and scientific sources.