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Omelette (with 5 eggs) Calories
High protein, rich in B12 and vitamin D
CALORIES
GI
POTASSIUM
FIBER
Omelette (with 5 eggs) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.3g
· 3%
Protein
11.2g
· 30%
Fat
11.2g
· 67%
Fiber
0g
Omelette (with 5 eggs) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.35mg · 27% DV
B5
1.2mg · 24% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (with 5 eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (with 5 eggs) 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 (with 5 eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (with 5 eggs) 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 (with 5 eggs) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Omelette (with 5 eggs)
Omelette (with 5 eggs) — Frequently Asked Questions
How can I make a 5-egg omelette fluffy?
Whisk the eggs only until the yolks and whites are combined; overbeating can make the texture rubbery. Cook over medium-low heat and briefly cover the pan so it sets gently and evenly.
How do I keep an omelette from sticking to the pan?
Use a well-heated non-stick pan with a small amount of cooking fat. Avoid very high heat, which can cause both sticking and excessive browning.
Which vegetables work best in an omelette?
Spinach, mushrooms, peppers, tomatoes and courgette are all good choices. Cook watery vegetables such as mushrooms or courgette first so they do not make the omelette soggy.
Is a cheese omelette a better choice?
Cheese can add flavour and make the meal more satisfying, but it also adds salt and saturated fat. Using a moderate amount of cheese and adding vegetables is usually a more balanced approach.
Is an omelette better before or after a workout?
It can work well as part of a post-workout meal because it provides protein. Before training, a large or fatty omelette may feel heavy for some people, so allow enough digestion time and adjust to your tolerance.
Is it unhealthy to eat an omelette at night?
Eating an omelette at night is not inherently unhealthy; the overall diet and meal size matter more. People with reflux may be more comfortable avoiding a large or rich omelette close to bedtime.
Is an omelette less healthy than boiled eggs?
The main nutritional base is still eggs; the biggest difference usually comes from added oil, butter, cheese and fillings. A plain omelette cooked with little fat can be similar to boiled eggs in practical terms.
How long does cooked omelette last in the fridge?
Refrigerate cooked omelette within two hours and keep it in a sealed container. It is generally best eaten within 3 to 4 days, and it should be reheated until hot throughout.
Can a cooked omelette be frozen?
Yes, although the texture may become softer or slightly watery after thawing. Freeze individual portions for convenience, especially if you are meal-prepping.
Does everyone with high cholesterol need to avoid omelettes?
No. The effect of dietary cholesterol varies between individuals, and overall eating habits and saturated fat intake also matter. Anyone with high cholesterol, diabetes or cardiovascular disease should discuss their usual egg intake with a clinician or registered dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.