1 piece (medium) of Omelette (Two Eggs) (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 1.6 g of carbs, 13.4 g of protein, 13.4 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Omelette (Two Eggs)?

An omelette made with two eggs is a simple pan-cooked dish: beaten eggs set in the pan and are often folded over. Versions of omelettes appear in many cuisines, and this straightforward style is at home on breakfast tables as well as in quick lunches and suppers.

It should be tender inside, with a lightly golden surface, and is best served warm. Pair it with toast or salad, or add herbs and vegetables to the eggs. It provides protein with very little carbohydrate; for a lighter plate, cook it with just a little oil and serve alongside fresh vegetables.

Omelette (Two Eggs) Nutrition Facts

Selected: 100 g

154

KCAL / 100G

Carbs

1.3g

· 0% DV

Protein

11.2g

· 22% DV

Fat

11.2g

· 14% DV

Fiber

· 0% DV

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

Calories come from: Carbs 3% · Protein 30% · Fat 67%

Omelette (Two Eggs) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.45mg · 35% DV

1.2mg · 24% DV

Minerals

Selenium

22µg · 40% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Omelette (Two Eggs)?

Nutrient density

High

70/ 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

41/ 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 (Two Eggs) 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 (Two Eggs)

To burn the 154 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

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

Is Omelette (Two 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 (Two Eggs) 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 (Two Eggs) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Omelette (Two Eggs) Fat Profile

SATURATED

3.3g

MONOUNSATURATED

4.1g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Omelette (Two Eggs)

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Foods Similar to Omelette (Two Eggs)

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143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

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85 kcal

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Ali Nazik

145 kcal

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Collagen powder

370 kcal

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370 kcal

Frequently Asked Questions About Omelette (Two Eggs)

How do you make a two-egg omelette?

To make a two-egg omelette, beat the eggs until combined and pour them into a lightly buttered, heated pan. As the edges set, gently draw them toward the centre; fold the omelette while the top is still slightly soft and remove it from the heat.

How do you make a two-egg omelette fluffy?

For a fluffy two-egg omelette, beat the eggs until the yolks and whites are just combined, cook over moderate heat, and avoid pressing the omelette down. A small splash of water can make the texture lighter without making the egg mixture too rich.

Should you add milk to a two-egg omelette?

You can add a little milk to a two-egg omelette, but it is not necessary. Too much milk can make the mixture watery and harder to set. For a more pronounced egg flavour and a tender result, cook the beaten eggs without milk.

Why does a two-egg omelette stick to the pan?

A two-egg omelette usually sticks when the pan is not hot enough or the cooking surface is not lightly greased. Preheat a non-stick pan over moderate heat, add a little butter or oil, and let it coat the base before pouring in the eggs.

Do you flip a two-egg omelette?

No, you do not have to flip a two-egg omelette; folding it once the bottom has set is the simpler method. If you want both sides browned, wait until it is firm enough, then turn it carefully with a wide spatula.

What cheese is best in a two-egg omelette?

Cheddar, feta, goat cheese, or Swiss cheese all work well in a two-egg omelette. Add crumbled or grated cheese while the top is still slightly soft, then fold the omelette so the cheese warms and melts inside.

What can you put in a two-egg omelette?

A two-egg omelette works well with cooked mushrooms, spinach, tomatoes, peppers, herbs, or cheese. Cook watery vegetables first and drain them; adding them raw can release moisture and make the omelette difficult to fold.

How long does a cooked two-egg omelette last in the fridge?

A cooked two-egg omelette keeps for up to three days in the refrigerator when stored in a covered container. Refrigerate it promptly rather than leaving it at room temperature, and reheat it thoroughly before eating.

Can you reheat a two-egg omelette?

Yes, you can reheat a two-egg omelette. Warm it gently in a covered pan over low heat to limit drying, or use a microwave in short intervals, turning it once so it heats more evenly.

Is a two-egg omelette a good breakfast for weight loss?

A two-egg omelette can fit a weight-loss breakfast because its protein can help make a meal satisfying. Pair it with vegetables or fruit, and keep in mind that added butter, cheese, and processed meats can make the meal more energy-dense.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026