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Omelette (whole egg and egg white) Calories
High-protein, lower-fat omelette
CALORIES
GI
POTASSIUM
FIBER
Omelette (whole egg and egg white) Nutrition Facts
Selected: 100 g
98
KCAL / 100G
Carbs
1.3g
· 5%
Protein
11.2g
· 46%
Fat
5.2g
· 49%
Fiber
0g
Omelette (whole egg and egg white) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.9µg · 38% DV
B2
0.29mg · 22% DV
B5
1.1mg · 22% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
140mg · 20% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (whole egg and egg white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (whole egg and 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 (whole egg and egg white) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (whole egg and egg white) 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 (whole egg and egg white) Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Foods Similar to Omelette (whole egg and egg white)
Omelette (whole egg and egg white) — Frequently Asked Questions
How can an omelette made with whole eggs and egg whites be made fluffier?
Whisk the eggs until combined without overbeating, then cook them over low to medium heat in a preheated pan. Covering the pan briefly helps the top set gently without drying out the bottom.
Why does an omelette become rubbery or dry?
This usually happens when it is cooked too long or over high heat, which tightens the egg proteins. Remove it when the centre is just set, since residual heat will finish the cooking.
Do you need to add milk or water to an omelette?
No, eggs cook well on their own. A small splash of water can create steam for a lighter texture, while milk may make it softer, but too much of either can make the omelette watery.
Which vegetables work well in an omelette?
Spinach, mushrooms, peppers, tomatoes, courgette and onions are all suitable choices. Cook watery vegetables such as mushrooms, courgette and onions first so they do not make the omelette soggy.
What should you serve with an omelette for a more balanced meal?
Because it contains no fibre, pair it with vegetables, a salad, avocado, or whole-grain bread for a more filling meal. For post-workout eating, fruit, potatoes, or whole grains can add useful carbohydrate.
Can an omelette be eaten for lunch or dinner, not just breakfast?
Yes. An omelette is a practical protein-based option at any meal, and one filled with vegetables can make a quick light lunch or dinner.
Is an omelette better before or after a workout?
After training, it can contribute protein to a meal that supports muscle repair, especially when paired with a carbohydrate food. Before training, keep rich fillings and added fats modest if you are eating close to exercise.
How long does cooked omelette keep in the fridge?
Store cooked omelette in an airtight container in the refrigerator for up to 3 to 4 days. Do not leave it at room temperature for more than two hours, and reheat it until hot throughout.
Can cooked omelette be frozen?
Yes, cooked omelette can be frozen in individual portions, although versions with few watery vegetables freeze best. The texture may become softer after thawing, so it is usually best reheated before eating.
Does adding egg whites make an omelette less nutritious?
Adding egg whites can raise the protein content while the whole yolk still provides nutrients such as choline and fat-soluble vitamins. Using only egg whites removes many of the nutrients found in the yolk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.