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Omelette (low butter) Calories
Egg-based, low butter, high protein, source of B12
CALORIES
GI
POTASSIUM
FIBER
Omelette (low butter) Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
1.5g
· 4%
Protein
10.5g
· 31%
Fat
9.5g
· 65%
Fiber
0g
Omelette (low butter) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.34mg · 26% DV
B5
1.1mg · 22% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
140mg · 20% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (low butter) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (low butter) 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 (low butter) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (low butter) 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
— Not suitable
Low FODMAP
— Not suitable
Omelette (low butter) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
Foods Similar to Omelette (low butter)
Omelette (low butter) — Frequently Asked Questions
Is a low-butter omelette enough as a meal on its own?
It can be a solid protein-rich base, but on its own it may not feel complete for everyone. Adding vegetables and a whole-grain side usually makes it more balanced and filling.
Can you eat a low-butter omelette outside breakfast?
Yes, it works well for lunch, dinner, or a quick snack meal. After training, pairing it with a carbohydrate source can make it more useful for recovery.
Does overcooking an omelette affect its nutrition?
Overcooking mainly affects texture, making it dry and rubbery, and it can reduce some heat-sensitive vitamins. Gentle cooking over medium heat is usually the best approach.
Why does a low-butter omelette sometimes turn rubbery?
The usual causes are heat that is too high and cooking it for too long. A moderate pan temperature and removing it while still just set helps keep it tender.
What can you add to a low-butter omelette to make it more balanced?
Vegetables like spinach, mushrooms, peppers, and tomatoes add volume and micronutrients. Cheese can add flavor, but it also raises the dish’s fat and salt content.
How does a low-butter omelette compare with scrambled eggs?
They use similar ingredients, but the texture and cooking method differ. An omelette is usually cooked as one layer with fillings, while scrambled eggs are softer and stirred throughout cooking.
How long does a cooked low-butter omelette keep in the fridge?
A cooked omelette is usually best eaten fresh, but it can be kept in a sealed container in the fridge for about 1 day. Reheat gently so it does not dry out further.
Can a low-butter omelette be frozen?
Yes, but the texture may become watery or firmer after thawing. Omelettes with vegetables tend to change more, so fresh is usually better when possible.
Is it bad to eat an omelette every day?
Not necessarily; what matters most is your overall diet pattern and variety across the day and week. People with egg or dairy allergy should avoid this version.
Who should be careful with a low-butter omelette?
Anyone with egg or dairy allergy should avoid it because both are listed allergens. People following a medically prescribed low-fat or cholesterol-conscious eating plan may also need to adjust portion size and ingredients.
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Nutrition data compiled from USDA FoodData Central and scientific sources.