Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Omelette (Egg) Calories
High in protein and B vitamins, quick breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Omelette (Egg) (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 1.9 g of carbs, 12.6 g of protein, 13.4 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Omelette (Egg)?
An omelette is made by beating eggs and cooking them in a pan, often folded around a filling. Versions are found around the world, while the name and the classic soft, folded style are associated with French cooking.
It is commonly served for breakfast or brunch, but also makes a quick lunch or supper; fillings range from herbs and cheese to vegetables. Tender in the middle with a lightly browned outside, it pairs well with toast or a simple salad. Omelettes provide protein and are naturally low in carbohydrate. For a lighter meal, use a modest amount of cooking fat and add vegetables.
Omelette (Egg) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 1% DV
Protein
10.5g
· 21% DV
Fat
11.2g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 28% · Fat 68%
Omelette (Egg) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.33mg · 25% DV
B5
1.2mg · 24% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
How Nutritious Is Omelette (Egg)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Omelette (Egg) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette (Egg)
To burn the 154 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Omelette (Egg) 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 (Egg) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (Egg) 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 (Egg) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
Compare Omelette (Egg)
Foods Similar to Omelette (Egg)
Frequently Asked Questions About Omelette (Egg)
How do you make an omelette?
Beat the eggs with a little salt, then pour them into a lightly buttered or oiled pan over medium-low heat. As the edges set, tilt the pan so uncooked egg flows underneath. Fold the omelette while the top is still slightly soft.
What is the difference between an omelette and scrambled eggs?
An omelette is usually cooked as one layer and folded around its filling, while scrambled eggs are stirred into soft curds as they cook. Both use beaten eggs, but the folding gives an omelette its characteristic shape.
Should you add milk to an omelette?
You can add a small splash of milk, but an omelette does not need it. Too much liquid can make the eggs watery and slow their setting; beating the eggs well and cooking gently helps keep the texture tender.
How do you stop an omelette from breaking when you fold it?
Fold an omelette when its bottom is set but the top is still a little moist, and use a flexible spatula to lift one side. Overcooking makes the egg dry and brittle, so take the pan off the heat promptly.
When should you add cheese to an omelette?
Add grated or thinly sliced cheese just before folding the omelette, once the egg has mostly set. The remaining heat will melt the cheese without requiring you to cook the egg until it becomes tough.
What fillings work best in an omelette?
Cheese, cooked mushrooms, sautéed onions, spinach, herbs, and diced ham are common omelette fillings. Cook wet vegetables first and drain them if needed; excess moisture can make the egg layer soggy and harder to fold.
What kind of pan is best for an omelette?
A small nonstick skillet is easiest for making and folding an omelette because the egg releases cleanly. A well-seasoned carbon-steel pan also works, but it needs enough fat and careful heat control.
Can you freeze a cooked omelette?
Yes, a cooked omelette can be frozen, although its texture may become less tender after thawing. Cool it promptly, wrap it tightly, and thaw it in the refrigerator before reheating until hot throughout.
Why does an omelette turn rubbery?
An omelette turns rubbery when it is cooked too long or over high heat, which squeezes moisture out of the eggs. Use gentle heat and remove it while the center is just set; residual heat will finish the cooking.
Can you eat an omelette cold?
Yes, you can eat a properly cooked omelette cold if it has been refrigerated promptly and kept chilled. Pack it with an ice pack for a lunch away from home, and do not leave it at room temperature for hours.
Have another question about Omelette (Egg)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.