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Omelette (low butter, 4 eggs) Calories
High protein, low butter, filling
CALORIES
GI
POTASSIUM
FIBER
Omelette (low butter, 4 eggs) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
11.2g
· 30%
Fat
11.1g
· 66%
Fiber
0g
Omelette (low butter, 4 eggs) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.1µg · 46% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
170mg · 24% DV
Iodine
27µg · 18% DV
Iron
2mg · 11% DV
Omelette (low butter, 4 eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (low butter, 4 eggs) 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, 4 eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (low butter, 4 eggs) 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 (low butter, 4 eggs) Fat Profile
SATURATED
3.6g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Omelette (low butter, 4 eggs)
Omelette (low butter, 4 eggs) — Frequently Asked Questions
Why does an omelette turn rubbery, and how can I prevent it?
High heat and overcooking make egg proteins tighten too much, which creates a tough texture. Cooking on medium-low heat and removing it while still just set helps keep it tender.
Can a low-butter 4-egg omelette be eaten outside breakfast?
Yes, it works well for lunch or dinner too as a practical protein-based meal. Adding vegetables, salad, or a whole-grain side can make it feel more balanced and filling.
Is an omelette better before or after a workout?
After training, its protein content can make it a convenient recovery meal. Before training, the fat content may feel heavy for some people, so timing and portion size should match personal tolerance.
What changes nutritionally if I add cheese to an omelette?
Cheese can increase protein and fat, and it often raises sodium as well. It adds flavor and richness, but keeping the amount moderate may suit a lighter meal better.
How long does a cooked omelette keep in the fridge?
A cooked omelette is usually best kept in a sealed container in the refrigerator for 1 to 2 days. Reheat it thoroughly before eating.
Can you freeze an omelette?
Yes, but the texture may become wetter or slightly spongy after thawing. Plain or simply filled omelettes usually freeze better than ones with lots of watery ingredients.
Does whisking eggs make an omelette more nutritious?
Not really; whisking mainly changes texture, not the nutrient profile. It helps create a more even mixture and can make the omelette lighter.
Is an omelette a better choice than boiled eggs?
That depends on your goal. A low-butter omelette may be more satisfying and versatile, while boiled eggs are simpler and do not require cooking fat.
Who should be careful with this omelette?
People with egg or dairy allergies should avoid it because both are listed allergens. Anyone following medical advice on cholesterol or a specific eating plan should also adjust portion and frequency accordingly.
What pairs well with an omelette to make a more complete meal?
Vegetables, herbs, and a side salad add volume and variety. If you want a more substantial meal, pairing it with whole-grain toast or avocado can work well depending on your needs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.