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Omelette (low oil, eggs) Calories
High protein, low fat, source of vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Omelette (low oil, eggs) Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
1.2g
· 4%
Protein
10.6g
· 32%
Fat
9.5g
· 64%
Fiber
0g
Omelette (low oil, eggs) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.33mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (low oil, eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (low oil, 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 oil, eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (low oil, 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 oil, eggs) Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Omelette (low oil, eggs)
Omelette (low oil, eggs) — Frequently Asked Questions
How can I cook a low-oil omelette without it sticking to the pan?
Use a non-stick pan and let it heat gently before adding the eggs. Keeping the heat at medium and waiting until the base sets before folding helps prevent tearing and sticking.
How long does a cooked low-oil omelette keep in the fridge?
A cooked omelette is best eaten within 1-2 days when stored in a sealed container in the refrigerator. It should not be left at room temperature for long periods.
Can a low-oil omelette be frozen?
Yes, but the texture may become slightly watery or rubbery after thawing. Freeze it in portions and reheat gently for the best result.
Does adding milk to an omelette really make it higher in protein?
Milk can make an omelette softer, but it usually does not increase protein by much. If you want a more noticeable protein boost, extra egg white is usually more effective.
Is a low-oil omelette only a breakfast food?
No, it works well at any meal because it is quick and easy to prepare. Pairing it with vegetables or a carbohydrate source can make it more balanced and filling.
Is an omelette better before or after a workout?
It can fit either time depending on the rest of your meal plan. Before training, a lighter portion may feel easier to digest, while after training it is often more useful when paired with a carbohydrate source.
What foods go well with a low-oil omelette to make it more filling?
Vegetables add volume and flavor, while foods like whole-grain toast or potatoes can make the meal more satisfying. Yogurt, cheese, or avocado can also round it out depending on your goals.
Is it bad to eat an omelette every day?
For many people, it can fit into a balanced diet, but variety still matters. Anyone with an egg allergy, specific cholesterol concerns, or medical dietary advice should consider their individual situation.
Is a low-oil omelette healthier than boiled eggs?
Neither is automatically healthier in every situation; the main difference is cooking method and any added ingredients. A low-oil omelette can be very similar nutritionally, but fillings and toppings can change the overall meal.
Who should be careful with omelettes?
People with an egg allergy should avoid them. Those at higher food-safety risk should also make sure the eggs are fully cooked rather than runny.
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Nutrition data compiled from USDA FoodData Central and scientific sources.