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Omelette (Egg, Olive Oil) Calories
High protein, healthy fats, popular breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (Egg, Olive Oil) Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
1.5g
· 3%
Protein
11.5g
· 25%
Fat
14.5g
· 72%
Fiber
0g
Omelette (Egg, Olive Oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.2mg · 24% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
170mg · 24% DV
Iodine
25µg · 17% DV
Iron
2mg · 11% DV
Omelette (Egg, Olive Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (Egg, 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 (Egg, Olive Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (Egg, Olive Oil) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omelette (Egg, Olive Oil) Fat Profile
SATURATED
3.5g
MONOUNSATURATED
8.5g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
Foods Similar to Omelette (Egg, Olive Oil)
Omelette (Egg, Olive Oil) — Frequently Asked Questions
How can I make an olive-oil omelette fluffier?
Beat the eggs until evenly combined, then cook them in a preheated pan over medium-low heat. Covering the pan briefly can help the top set gently with steam.
Why does an omelette turn rubbery or dry?
This usually happens when it is cooked too long or over high heat. Remove it when the edges are set and the centre is still slightly soft, as residual heat will finish the cooking.
Can I use butter instead of olive oil for an omelette?
Yes. Butter gives a richer flavour, while olive oil has a lighter, fruitier taste; use lower heat with butter to prevent it from browning or burning too quickly.
Which vegetables work well in an omelette?
Spinach, mushrooms, peppers, tomatoes, courgette and fresh herbs all work well. Cook watery vegetables such as mushrooms and courgette first so they do not make the omelette soggy.
Is an omelette better before or after a workout?
An omelette can be a practical protein-containing meal after training. Before exercise, pairing it with an easy-to-digest carbohydrate such as toast, potatoes or fruit may provide more readily available energy.
Is it okay to eat an omelette at night?
For many people it is fine, but eggs and added oil can feel heavy or worsen reflux in some people when eaten late. Keep the portion moderate and avoid very spicy or rich fillings if you are prone to indigestion.
How long does cooked omelette keep in the fridge?
Refrigerate it in a covered container within two hours of cooking and eat it within 3 to 4 days. Reheat until hot throughout, and avoid reheating the same portion more than once.
Can a cooked omelette be frozen?
Yes, though its texture may become softer, wetter or slightly rubbery after thawing. Plain omelettes or ones with low-moisture fillings generally freeze better than vegetable-heavy versions.
Do eggs in an omelette need to be avoided because of cholesterol?
Not necessarily; for most healthy people, overall dietary pattern matters more than avoiding eggs completely. People with high LDL cholesterol, diabetes or cardiovascular disease should discuss their usual egg intake with a clinician or dietitian.
Can someone with an egg allergy eat an omelette?
No. An omelette contains egg and can trigger an allergic reaction; cross-contact from shared pans, utensils and preparation surfaces also matters.
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Nutrition data compiled from USDA FoodData Central and scientific sources.