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Omelette (Sunflower Oil) Calories
Protein and B12 source, cooked with sunflower oil
CALORIES
GI
POTASSIUM
FIBER
Omelette (Sunflower Oil) Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
1.5g
· 3%
Protein
10.5g
· 24%
Fat
14.2g
· 73%
Fiber
0g
Omelette (Sunflower Oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
170mg · 24% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
Omelette (Sunflower Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (Sunflower 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 (Sunflower Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (Sunflower 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 (Sunflower Oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.6g
POLYUNSATURATED
4g
Omega 6:3 ratio 190:1
Above the ideal 4:1 (190:1).
Foods Similar to Omelette (Sunflower Oil)
Omelette (Sunflower Oil) — Frequently Asked Questions
Why does an omelette cooked in sunflower oil sometimes turn rubbery?
The usual cause is cooking it too hot or for too long. Egg proteins tighten quickly, so a gentler heat gives a softer texture.
Does adding milk or water to an omelette actually make a difference?
A small splash of water can create steam and make the omelette feel lighter. Milk can soften the flavor, but too much may make the mixture looser and slightly watery.
What is the difference between using sunflower oil and butter for an omelette?
Sunflower oil has a more neutral taste, so the egg flavor stands out more. Butter adds a richer aroma but can brown faster and develop a burnt note if the heat is too high.
Is an omelette better before or after a workout?
Because it provides protein, it can work well after training as part of recovery. Before exercise, some people may find it a bit heavy on its own if the meal is high in fat, so pairing it with an easy-to-digest carb may be more comfortable.
Is eating an omelette at night too heavy?
That depends on the person and the portion. Larger, fattier servings may feel heavy for people prone to reflux or indigestion, while a simple smaller omelette is often easier to tolerate.
How long does a cooked omelette keep in the fridge?
It should not sit at room temperature for long after cooking and should be refrigerated once cooled. For best quality, eat it soon; if it develops an off smell, excess moisture, or texture changes, discard it.
Can you freeze a cooked omelette?
Yes, but the texture may become a bit spongier after thawing. Freezing it in portions and reheating gently usually gives the best result.
What goes well with an omelette to make it a more balanced meal?
Vegetables add volume and variety, while a whole-grain side can make the meal more sustaining. Add-ons like avocado, yogurt, or cheese can improve flavor but also raise the overall fat content.
Are brown eggs more nutritious for omelettes than white eggs?
No. Shell color does not reliably indicate nutritional quality; feed, farming conditions, and freshness matter more.
Who should be more careful with omelettes?
Anyone with an egg allergy should avoid them. People who struggle with fatty foods, reflux, gallbladder issues, or who have been told to monitor cholesterol intake may also need to pay closer attention to portion size and preparation.
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Nutrition data compiled from USDA FoodData Central and scientific sources.