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Omelette (Whole Egg) Calories
Rich in protein and B12, popular breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (Whole Egg) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
11.1g
· 29%
Fat
11.2g
· 67%
Fiber
0g
Omelette (Whole Egg) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.37mg · 28% DV
B5
1.2mg · 24% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Omelette (Whole Egg) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (Whole 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 (Whole Egg) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (Whole Egg) 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 (Whole Egg) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Omelette (Whole Egg)
Omelette (Whole Egg) — Frequently Asked Questions
How can I make a whole-egg omelette fluffier?
Whisk the eggs only until combined, then cook them in a preheated pan over medium-low heat. Covering the pan briefly can help the top set without drying out the omelette.
How do I stop an omelette from sticking to the pan?
Use a well-heated non-stick pan with a light coating of oil or butter. Avoid very high heat, which can make the egg stick and turn rubbery.
Which vegetables work best in an omelette?
Spinach, mushrooms, peppers, tomatoes, and onions are common choices. Cook watery vegetables briefly first so they do not make the omelette soggy.
Do I need to add cheese to an omelette?
No, cheese is optional and mainly adds flavor and texture. Herbs, spices, vegetables, or a side of yogurt can add interest without relying on cheese.
Can an omelette be eaten for lunch or dinner?
Yes. Pair it with a salad, cooked vegetables, soup, or a whole-grain side for a more complete lunch or dinner.
Is an omelette better before or after a workout?
It can fit well after exercise as part of a meal that also includes a carbohydrate source. A large or oily omelette immediately before training may feel heavy for some people.
Can I make an omelette ahead of time and store it?
Cool the cooked omelette promptly, refrigerate it in a sealed container, and eat it within a short time. Do not leave cooked egg dishes at room temperature for extended periods, and reheat thoroughly.
Can a cooked omelette be frozen?
Yes, although its texture may become softer or release moisture after thawing. Plain omelettes or those with less watery fillings generally freeze better than heavily vegetable-filled versions.
Does an omelette need to be cooked all the way through?
Fully cooking the egg white and yolk is the safer choice, especially for pregnant people, young children, older adults, and anyone with a weakened immune system. Pasteurized eggs can provide an additional food-safety safeguard.
Can someone with an egg allergy eat a whole-egg omelette?
No. Because it contains egg, an omelette can trigger an allergic reaction in people with an egg allergy, and cross-contact in shared kitchens can also matter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.