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Omelette (single egg) Calories
Classic omelette made with a single egg
CALORIES
GI
POTASSIUM
FIBER
Omelette (single egg) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.3g
· 4%
Protein
10.1g
· 28%
Fat
11.2g
· 68%
Fiber
0g
Omelette (single egg) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.32mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
172mg · 25% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Omelette (single egg) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (single egg) 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 (single egg) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (single egg) 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 (single egg) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.3g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
Foods Similar to Omelette (single egg)
Omelette (single egg) — Frequently Asked Questions
Can a single-egg omelette be eaten outside breakfast?
Yes. It can work as a quick protein option at lunch, dinner, or as a light snack, especially when paired with vegetables or a carbohydrate source.
Do you need oil to cook an omelette?
Not always; a good non-stick pan can reduce the need for added fat. A small amount of oil or butter can still improve texture and help prevent sticking.
Why does an omelette turn rubbery?
Usually because it is overcooked or cooked over heat that is too high. Gentler heat and shorter cooking time help keep it tender.
Is a single-egg omelette better before or after a workout?
It can fit either time, depending on the rest of the meal. After training, it is often better combined with a carbohydrate source and possibly more protein for recovery.
Should milk be added to an omelette?
It is optional, not required. A little may soften the texture, but too much can make the omelette watery and harder to set.
Is one-egg omelette filling enough on its own?
For many adults, it is more of a light option than a full meal. Adding vegetables, cheese, toast, or another side usually makes it more satisfying.
How long does a cooked omelette keep in the fridge?
A cooked omelette is generally best eaten within 1 day when stored in a sealed container in the refrigerator. It should not be left at room temperature for long.
Can you freeze a single-egg omelette?
Yes, but the texture may become softer or slightly watery after thawing. It is usually best reheated gently rather than overcooked.
Is an omelette healthier than a boiled egg?
Neither is automatically healthier; it depends on how it is prepared. A boiled egg avoids added cooking fat, while an omelette makes it easier to include vegetables and build a more complete meal.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them. People at higher risk from foodborne illness, such as pregnant women, older adults, and immunocompromised individuals, should choose fully cooked omelettes rather than runny ones.
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Nutrition data compiled from USDA FoodData Central and scientific sources.