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Omelette with eggs, oats, and chia Calories
High protein, fiber-rich, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelette with eggs, oats, and chia (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 12.2 g of carbs, 12.6 g of protein, 10.9 g of fat and 3.4 g of fiber. Its 14.4 µg of Biotin covers 48% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Omelette with eggs, oats, and chia Nutrition Facts
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
12.2g
· 4% DV
Protein
12.6g
· 25% DV
Fat
10.9g
· 14% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 26% · Fat 49%
Omelette with eggs, oats, and chia nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 3.4 g | 12% |
| Protein | 12.6 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Omelette with eggs, oats, and chia?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 1 slice (thick) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Omelette with eggs, oats, and chia
How do you make an omelette with eggs, oats, and chia?
Whisk the eggs, stir in the oats and chia, and let the mixture stand briefly so the seeds can absorb some moisture. Cook it in a lightly oiled pan over moderate heat, then fold once the base has set.
Can you make an omelette with eggs, oats, and chia without soaking the oats first?
Yes, the oats do not need to be soaked separately. Resting the combined egg, oat, and chia mixture for a few minutes before cooking softens the oats and helps the omelette hold together.
Why does an omelette with eggs, oats, and chia turn out gummy?
An omelette with eggs, oats, and chia can become gummy if the mixture sits too long before cooking or the oats absorb too much moisture. Cook it soon after a brief rest, and avoid adding excess liquid.
Which oats work best in an omelette with eggs, oats, and chia?
Rolled oats or quick oats both work in an omelette with eggs and chia. Rolled oats give it more texture, while quick oats blend in more smoothly; steel-cut oats are too firm unless cooked beforehand.
Can you use egg whites in an omelette with eggs, oats, and chia?
Yes, you can replace some or all of the whole eggs with egg whites, but the omelette may be less rich and can dry out faster. Keep the pan at moderate heat and take it off as soon as it sets.
What can you add to an omelette with eggs, oats, and chia for more flavor?
Chopped herbs, spinach, mushrooms, or a little cheese can add flavor to an omelette with eggs, oats, and chia. Cook watery vegetables first so they do not release liquid into the egg mixture and make it soggy.
Is an omelette with eggs, oats, and chia a good meal before a workout?
It can work before a workout if you find eggs and oats comfortable to digest. Since it is filling, eat it with enough time before exercise; for a quick session, a smaller or simpler meal may feel better.
Can you prepare an omelette with eggs, oats, and chia ahead of time?
Yes, cook it ahead and refrigerate it in a covered container, then reheat it thoroughly before eating. For a fresher texture, prepare the egg-and-oat mixture shortly before cooking rather than storing it uncooked.
Does an omelette with eggs, oats, and chia freeze well?
It can be frozen after cooking and cooling, although the texture may become denser when thawed. Wrap individual portions well, thaw them in the refrigerator, and reheat until hot throughout.
Does an omelette with eggs, oats, and chia help with weight loss?
It may help you feel satisfied because it combines eggs with fiber-containing oats and chia, but it does not cause weight loss on its own. What matters is how it fits into your overall meals and portions.
Omelette with eggs, oats, and chia Vitamins & Minerals
Vitamins
Biotin
14.4µg · 48% DV
B12
0.84µg · 35% DV
B2
0.28mg · 22% DV
B5
0.96mg · 19% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
204mg · 29% DV
Manganese
0.58mg · 25% DV
Copper
0.16mg · 18% DV
Sodium
168mg · 7% DV
Potassium ⭐
204mg · 6% DV
Omelette with eggs, oats, and chia Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette with eggs, oats, and chia
To burn the 204 calories in 1 piece (medium) (120 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.
What is Omelette with eggs, oats, and chia?
Omelette with eggs, oats, and chia is a modern, home-style take on the omelette rather than a traditional dish from one particular place. Whisked eggs are mixed with oats and chia seeds, then cooked in a pan. The oats make it more substantial, while the chia adds a slight seediness; the egg remains the main flavour.
It works well for breakfast or a quick lunch, served on its own or with fresh vegetables, salad, or toast. At 10.5 g of protein and 2.8 g of fibre per 100 g, it offers both protein and some fibre in one simple meal. For a lighter version, cook it in a good non-stick pan with only a little oil; pair it with fruit or greens rather than a rich side.
How Nutritious Is Omelette with eggs, oats, and chia?
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.
Is Omelette with eggs, oats, and chia 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 eggs, oats, and chia Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with eggs, oats, and chia Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Omelette with eggs, oats, and chia Fat Profile
SATURATED
2.64g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.