1 piece (medium) of Omelette (No Oil) (60 g) has 72 calories. That works out to 120 calories per 100 g. It contains 0.7 g of carbs, 6.9 g of protein, 4.6 g of fat and 0 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Omelette (No Oil)?

Omelette (No Oil) is beaten egg cooked in a pan without added oil, usually in a non-stick pan. The name refers to the cooking method rather than a complete absence of fat: egg yolks contain naturally occurring fat. Cooked gently, it sets softly inside, with a lightly firm surface, and can be folded before serving.

It makes a quick breakfast in many places and is often served with toast, salad or vegetables; it also works as a simple light meal. Eggs make it a protein-rich choice with very little carbohydrate. For a lighter plate, pair it with fresh vegetables, or add herbs and pepper for flavour without relying on extra oil.

Omelette (No Oil) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

1.2g

· 0% DV

Protein

11.5g

· 23% DV

Fat

7.6g

· 10% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 4% · Protein 39% · Fat 57%

Omelette (No Oil) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

0.9µg · 38% DV

0.33mg · 25% DV

1.1mg · 22% DV

Minerals

Selenium

25µg · 45% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Omelette (No Oil)?

Nutrient density

High

65/ 100

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

45/ 100

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.

Omelette (No Oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Omelette (No Oil)

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Omelette (No 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 (No Oil) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Omelette (No Oil) 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 (No Oil) Fat Profile

SATURATED

2.3g

MONOUNSATURATED

2.7g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 15.7:1

Above the ideal 4:1 (15.7:1).

Compare Omelette (No Oil)

🍳vs🥚

Omelette (No Oil) vs Egg23 kcal fewer per 100 g

→🍳vs🍲

Omelette (No Oil) vs Chicken Soup75 kcal more per 100 g

→🍳vs🥤

Omelette (No Oil) vs Protein Powder260 kcal fewer per 100 g

→🍳vs🍳

Omelette (No Oil) vs Menemen25 kcal more per 100 g

→

Foods Similar to Omelette (No Oil)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Omelette (No Oil)

How do you make a no-oil omelette?

Make a no-oil omelette by cooking beaten eggs in a well-heated nonstick pan without adding oil. Lower the heat once the eggs go in, and fold the omelette when the edges are set but the top is still slightly soft.

How do you stop a no-oil omelette from sticking?

A good nonstick pan and moderate heat help keep a no-oil omelette from sticking. Preheat the pan, pour in the eggs, then let the edges set before moving them; forcing the omelette loose too early can tear it.

Can you make a fluffy no-oil omelette without milk?

Yes, a no-oil omelette can be fluffy without milk. Beat the eggs well to incorporate air and cook them gently; a lid can help the top set. Adding too much liquid can make the omelette watery rather than fluffy.

Can you cook a no-oil omelette in the microwave?

Yes, you can cook a no-oil omelette in a microwave-safe dish. Beat the eggs, cover the dish loosely, and cook in short bursts, stirring once if needed; stop as soon as the eggs are set to avoid a rubbery texture.

Is a no-oil omelette completely fat-free?

No, a no-oil omelette has no added cooking oil, but egg yolks contain natural fat. Making it with egg whites only lowers the fat content, while cheese or other fillings can add more.

What fillings work well in a no-oil omelette?

Spinach, peppers, mushrooms, and a little cheese all work in a no-oil omelette. Cook watery vegetables first so they release moisture before the eggs go in; this helps the omelette set without turning soggy.

Can you make a no-oil omelette with only egg whites?

Yes, egg whites can be used for a no-oil omelette. The result is less rich and can dry out more quickly than an omelette made with whole eggs, so use gentle heat and take it off the pan as soon as it sets.

How long does a cooked no-oil omelette last in the fridge?

A cooked no-oil omelette can generally be kept in a covered container in the refrigerator for about 3–4 days. Refrigerate it promptly, and reheat it thoroughly before eating; discard it if its smell or appearance has changed.

Can you freeze a no-oil omelette?

Yes, you can freeze a no-oil omelette, although its texture may become less tender after thawing. Cool it first, wrap it tightly, and thaw it in the refrigerator before reheating until hot throughout.

Is a no-oil omelette good for weight loss?

A no-oil omelette can fit a weight-loss meal because its protein may help you feel satisfied, and skipping added oil reduces the meal’s added fat. It does not cause weight loss on its own; fillings and sides also matter.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026