Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🍳
Omelette (1 whole egg + 1 egg white) Calories
High-protein, lower-fat omelette
CALORIES
GI
POTASSIUM
FIBER
Omelette (1 whole egg + 1 egg white) Nutrition Facts
Selected: 100 g
97
KCAL / 100G
Carbs
1.1g
· 4%
Protein
10.9g
· 42%
Fat
6.1g
· 54%
Fiber
0g
Omelette (1 whole egg + 1 egg white) Vitamins & Minerals
Vitamins
Biotin
17µg · 57% DV
B12
0.7µg · 29% DV
B2
0.33mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
140mg · 20% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Omelette (1 whole egg + 1 egg white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (1 whole egg + 1 egg white) 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 (1 whole egg + 1 egg white) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (1 whole egg + 1 egg white) Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 (1 whole egg + 1 egg white) Fat Profile
SATURATED
2g
MONOUNSATURATED
2g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
Foods Similar to Omelette (1 whole egg + 1 egg white)
Omelette (1 whole egg + 1 egg white) — Frequently Asked Questions
Why does an omelette turn watery, and how can I prevent it?
It often happens when the eggs are overbeaten, cooked over heat that is too high, or salted too early. Cooking gently over medium-low heat usually gives a firmer, less watery texture.
When is this omelette a good choice besides breakfast?
It works well at lunch, dinner, or as a quick snack because it is easy to prepare and protein-rich. After training, pairing it with a carbohydrate source like toast, fruit, or potatoes can make the meal more balanced.
Why choose an omelette made with 1 whole egg and 1 egg white instead of only whole eggs?
This mix keeps the flavor and nutrients of the yolk while making the omelette lighter in fat than using more whole eggs. The extra egg white also increases protein without adding another yolk.
Does adding milk really make an omelette fluffier?
Not necessarily. Fluffiness depends more on how much air you whisk in and how gently you cook it; too much milk can actually make it loose and watery.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1 to 2 days when stored in a sealed container in the refrigerator. Reheat it thoroughly before eating.
Can you freeze an omelette?
Yes, a cooked omelette can be frozen for a short time, but the texture may become rubbery or slightly watery after thawing. Simpler omelettes usually freeze better than heavily filled ones.
What ingredients go well in this omelette without overwhelming it?
Spinach, mushrooms, tomatoes, peppers, and fresh herbs pair well with eggs. Cheese and processed meats add flavor too, but they can also raise the salt and fat content of the meal.
Is eating an omelette at night too heavy?
For most people, a plain or vegetable omelette is not especially heavy in the evening. It may feel less comfortable if it is fried in a lot of oil or filled with rich, salty ingredients.
Who should be more careful with this omelette?
Anyone with an egg allergy should avoid it completely. People who are particularly sensitive to dietary cholesterol may also want to discuss egg intake with a healthcare professional.
Is this omelette considered minimally processed?
Yes. It is basically made by cracking, whisking, and cooking eggs, so it fits the minimally processed category unless you add heavily processed fillings or sauces.
Have another question about Omelette (1 whole egg + 1 egg white)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.