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Omelette with onion and egg Calories
High in protein, contains fiber, popular breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette with onion and egg Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
4.2g
· 12%
Protein
8.8g
· 26%
Fat
9.2g
· 62%
Fiber
1.1g
Omelette with onion and egg Vitamins & Minerals
Vitamins
Biotin
17µg · 57% DV
B12
0.9µg · 38% DV
B5
1.1mg · 22% DV
B2
0.23mg · 18% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
135mg · 19% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
Omelette with onion and egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette with onion and 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 onion and egg Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with onion and egg 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 onion and egg Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
Foods Similar to Omelette with onion and egg
Omelette with onion and egg — Frequently Asked Questions
Why does an onion omelette sometimes turn watery?
Onions release moisture as they cook, especially if they go into the pan raw. Cooking the onion briefly first helps evaporate excess water and gives the omelette a firmer texture.
Is it better to use raw or sautéed onion in an omelette?
Sautéed onion gives a sweeter, softer flavor and usually cooks more evenly with the egg. Raw onion tastes sharper and is more likely to leave the omelette wet.
How long does an onion and egg omelette keep in the fridge?
A cooked omelette is best eaten within 1–2 days when refrigerated in a sealed container. It should not be left at room temperature for long periods.
Can an onion omelette be frozen?
Yes, but the texture may become slightly rubbery or watery after thawing. Freeze in portions and reheat gently for the best result.
Is an onion and egg omelette better before or after a workout?
It can work at either time depending on portion size and what you eat with it. The protein can support recovery after training, while a lighter serving may be easier before exercise.
What goes well with an onion omelette?
It pairs well with vegetables, yogurt, whole-grain toast, or avocado depending on how filling you want the meal to be. Adding a side can make it more balanced and satisfying.
Is it okay to eat an onion omelette at night?
Yes, for many people it is a practical evening meal. However, onion can trigger bloating, reflux, or indigestion in sensitive individuals, especially late at night.
Is an onion omelette a better choice than a plain omelette?
That depends on your goal and tolerance. Onion adds more flavor and a little fibre, while a plain omelette may be easier for people who do not tolerate onion well.
Who should be careful with an onion and egg omelette?
Anyone with an egg allergy should avoid it. People with reflux, IBS, or sensitivity to onion may also find that it worsens symptoms.
Does cooking an onion omelette on high heat affect its nutrition?
Very high heat can toughen the eggs and reduce some heat-sensitive vitamins. Moderate heat usually gives better texture and more even cooking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.