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Omelette (with 4 eggs) Calories
High protein, rich in B12 and vitamin D
CALORIES
GI
POTASSIUM
FIBER
Omelette (with 4 eggs) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.2g
· 3%
Protein
11.2g
· 30%
Fat
11.1g
· 67%
Fiber
0g
Omelette (with 4 eggs) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.45mg · 35% DV
B5
1.2mg · 24% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Omelette (with 4 eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (with 4 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 (with 4 eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (with 4 eggs) 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 4 eggs) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
Foods Similar to Omelette (with 4 eggs)
Omelette (with 4 eggs) — Frequently Asked Questions
How do you keep a four-egg omelette soft rather than rubbery?
Cook it over medium-low heat and remove it from the pan while the center is still just set. High heat or prolonged cooking makes egg proteins tighten and gives the omelette a dry, rubbery texture.
Do you need to add milk to an omelette?
No. A small amount of milk or cream can make the texture feel softer, but too much liquid can make the omelette watery and harder to set.
Which vegetables work best in an omelette?
Spinach, mushrooms, peppers, courgette, tomatoes and fresh herbs all work well. Cook moisture-rich vegetables such as mushrooms and courgette first so they do not release water into the eggs.
Is an omelette better before or after a workout?
Its protein makes an omelette a useful post-workout meal. Before training, keep added fat and rich fillings moderate if you find heavier meals uncomfortable during exercise.
Is an omelette too heavy to eat at night?
A plain or vegetable omelette can fit well into an evening meal for most people. Those prone to reflux or indigestion may feel better avoiding large amounts of frying fat, spicy fillings or fatty processed meats.
What changes when cheese is added to an omelette?
Cheese can add protein and calcium, but it also usually increases the meal's fat, salt and energy content. Lower-salt cheeses or a smaller amount may be preferable for people limiting sodium.
Is an omelette healthier than boiled eggs?
Neither is automatically healthier; the main difference is the cooking fat and fillings. An omelette cooked with a modest amount of oil can be as nourishing as boiled eggs, while generous butter, cheese or processed meat makes it richer.
Does eating an omelette always raise cholesterol?
No—people respond differently to dietary cholesterol. People with high LDL cholesterol, cardiovascular disease or diabetes should consider eggs within their overall eating pattern and seek personalised advice when needed.
How long does cooked omelette keep in the fridge?
Store cooked omelette in a covered container in the refrigerator for about 3 to 4 days. Refrigerate it within two hours of cooking and reheat it until thoroughly hot.
Can you freeze a cooked omelette?
Yes, although the texture may become slightly watery or rubbery after thawing, particularly with vegetable fillings. Freeze individual portions in an airtight container for the best convenience and quality.
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Nutrition data compiled from USDA FoodData Central and scientific sources.