Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🍳
Omelette (Egg, medium) Calories
High in protein and B12, quick breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (Egg, medium) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
11.5g
· 30%
Fat
11.2g
· 66%
Fiber
0g
Omelette (Egg, medium) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (Egg, medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (Egg, medium) 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, medium) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (Egg, medium) 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 (Egg, medium) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Omelette (Egg, medium)
Omelette (Egg, medium) — Frequently Asked Questions
Why does an omelette turn watery, and how can you prevent it?
A crowded pan, low heat, or raw vegetables that release moisture can make an omelette watery. Sautéing fillings first and cooking the eggs briefly over medium heat usually helps.
Does overcooking an omelette damage its protein?
Cooking does not remove the protein; it changes its structure. Overcooking mainly affects texture, making the omelette drier and tougher.
Is an omelette better before or after a workout?
Because it provides protein, an omelette is often more useful after training as part of recovery. Before exercise, its fat content may feel heavy for some people, so portion size and side foods matter.
Can you eat an omelette at night?
Yes, an omelette can fit into an evening meal. If you want it lighter, keep the added fat modest and avoid very heavy fillings or sauces.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best stored in a sealed container in the fridge and eaten within 1 to 2 days. It should not be left at room temperature for long.
Can a cooked omelette be frozen?
Yes, but the texture may become slightly spongy after thawing. Plain omelettes or those with simple fillings usually freeze better than heavily filled ones.
What foods pair well with an omelette for a more balanced meal?
Vegetables add volume and make the meal more satisfying. Depending on your goal, pairing it with whole-grain bread, yogurt, or avocado can make the meal feel more complete.
Is an omelette healthier than boiled eggs?
The main difference is usually the cooking method and what gets added. A plain omelette and boiled eggs are nutritionally similar at baseline, but cheese, processed meats, or extra oil can change the overall profile a lot.
Is it okay to eat an omelette every day?
For many healthy people, an omelette can be part of a balanced routine in sensible portions. It is still a good idea to vary your protein sources and include different vegetables across the week.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them. People at higher risk from foodborne illness should also choose fully cooked omelettes rather than runny ones.
Have another question about Omelette (Egg, medium)?
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.