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Omelette (with egg) Calories
High in protein and B vitamins, quick breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (with egg) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.8g
· 28%
Fat
11.5g
· 68%
Fiber
0g
Omelette (with egg) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.38mg · 29% DV
B5
1.1mg · 22% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (with egg) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (with 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 (with egg) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (with 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 (with 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 (with egg)
Omelette (with egg) — Frequently Asked Questions
Why does an omelette sometimes turn rubbery?
Usually because it is overbeaten or cooked too long over high heat. A brief whisk and gentler heat help keep it soft.
Does adding milk or water to an omelette actually help?
A little water can create steam and make the omelette seem lighter, while milk can soften the flavor but may make the texture heavier if overused. Heat control matters more than either addition.
Is an omelette better before or after a workout?
On its own, an omelette provides protein and fat, so it can work well after training. Before exercise, some people find it digests more slowly, so pairing it with toast or another carb source may be more practical.
Is it okay to eat an omelette at night?
Yes, for most people it is fine in the evening. If it is cooked with a lot of fat, spice, or rich fillings, it may feel heavy for sensitive stomachs.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best kept refrigerated in a sealed container and eaten within 1 to 2 days. It should not be left at room temperature for long.
Can you freeze a cooked omelette?
Yes, but the texture may become wetter or slightly spongy after thawing. Plain or lightly filled omelettes usually freeze better than very full ones.
What should you eat with an omelette to make it a more balanced meal?
Vegetables add volume and variety, and a side like whole-grain toast or potatoes can make the meal more complete. That combination is often more satisfying than eggs alone.
Which is the better choice: fried eggs or an omelette?
It depends more on how each one is cooked than on the name of the dish. Omelettes have the advantage of making it easy to include vegetables, herbs, or other ingredients in one meal.
Is omelette automatically bad for cholesterol?
No, that is an oversimplification. For most healthy people, overall diet pattern matters more, though anyone with specific medical advice about cholesterol should follow their clinician’s guidance.
Who should be careful with omelettes?
People with an egg allergy should avoid them. Also, undercooked egg dishes are riskier for pregnant people, older adults, young children, and anyone with a weakened immune system, so fully cooked omelettes are the safer option.
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Nutrition data compiled from USDA FoodData Central and scientific sources.