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 (with 2 eggs + 1 egg white) Calories
High-protein, lower-fat omelette
CALORIES
GI
POTASSIUM
FIBER
Omelette (with 2 eggs + 1 egg white) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
1.2g
· 4%
Protein
11.5g
· 40%
Fat
7.2g
· 56%
Fiber
0g
Omelette (with 2 eggs + 1 egg white) Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
Biotin
11µg · 37% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
170mg · 24% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Omelette (with 2 eggs + 1 egg white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (with 2 eggs + 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 (with 2 eggs + 1 egg white) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (with 2 eggs + 1 egg white) 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 (with 2 eggs + 1 egg white) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
Foods Similar to Omelette (with 2 eggs + 1 egg white)
Omelette (with 2 eggs + 1 egg white) — Frequently Asked Questions
Why does an omelette sometimes turn rubbery?
Usually it is overcooked or cooked over heat that is too high. Gentle heat and shorter cooking keep the egg proteins from tightening too much.
Is a 2-egg plus 1-egg-white omelette better before or after a workout?
It can work at either time depending on the rest of the meal. Before training, many people tolerate it better with lighter sides; after training, pairing it with a carbohydrate source can make the meal more balanced.
Does adding milk really make an omelette fluffier?
A small amount can soften the texture, but too much can make it watery. Fluffiness depends more on technique and controlled heat than on milk alone.
How long does a cooked omelette keep in the fridge?
A cooked omelette is usually best eaten within 1-2 days when refrigerated in a sealed container. Reheat it thoroughly and do not leave it at room temperature for long.
Can you freeze a cooked omelette?
Yes, but the texture may become softer or slightly spongy after thawing. Freezing individual portions tends to work better than freezing a large piece.
What should you eat with an omelette to make it a more complete meal?
Vegetables add volume and make the meal feel more satisfying. If you want more staying power or post-exercise support, add a carbohydrate source such as whole-grain toast, potatoes, or fruit.
How is this different from an egg-white-only omelette?
An omelette made with whole eggs is usually richer in flavor and more satisfying. The yolks also naturally provide compounds such as choline and several vitamins that an egg-white-only version has less of.
Is it okay to eat an omelette at night?
Yes, for most people it is a practical evening meal. If late meals bother your digestion, keep the portion and added fats moderate.
Is it fine to eat an omelette every day?
For many people, yes, as part of an overall varied diet. People with egg allergy, or those told by a clinician to limit eggs for a specific reason, should be more cautious.
Does browning on an omelette mean it is burnt and unhealthy?
Not necessarily; light browning can simply happen during pan cooking. Deep browning with a bitter taste usually means the heat was too high or it cooked too long.
Have another question about Omelette (with 2 eggs + 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.