1 piece (whole) of Omelette (4 eggs) (220 g) has 339 calories. That works out to 154 calories per 100 g. It contains 3.5 g of carbs, 25.5 g of protein, 24.6 g of fat and 0 g of fiber. Its 44 µg of Biotin covers 147% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Omelette (4 eggs)?

Omelette (4 eggs) is made by beating eggs and cooking them in a pan, then folding or serving them whole. It is a familiar home-cooked dish in many places, with herbs, vegetables or cheese often added according to local taste. The eggs set into a tender centre with a lightly browned outside; serve it for breakfast or a quick lunch, on its own or with toast, salad or vegetables. It is protein-rich and low in carbohydrates, making it a substantial choice for a simple meal. For a lighter plate, cook it with just a little oil and add plenty of vegetables.

Omelette (4 eggs) Nutrition Facts

Selected: 100 g

154

KCAL / 100G

Carbs

1.6g

· 1% DV

Protein

11.6g

· 23% DV

Fat

11.2g

· 14% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 4% · Protein 30% · Fat 66%

Omelette (4 eggs) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.45mg · 35% DV

1.3mg · 26% DV

Minerals

Selenium

31µg · 56% DV

Phosphorus

180mg · 26% DV

Iodine

24µg · 16% DV

Iron

2mg · 11% DV

How Nutritious Is Omelette (4 eggs)?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Omelette (4 eggs) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Omelette (4 eggs)

To burn the 154 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Omelette (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 (4 eggs) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Omelette (4 eggs) 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 (4 eggs) Fat Profile

SATURATED

3.4g

MONOUNSATURATED

4.2g

POLYUNSATURATED

1.5g

⚖️

Omega 6:3 ratio 10:1

Above the ideal 4:1 (10:1).

Compare Omelette (4 eggs)

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Omelette (4 eggs) vs Protein Powder226 kcal fewer per 100 g

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Omelette (4 eggs) vs Menemen59 kcal more per 100 g

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Foods Similar to Omelette (4 eggs)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Omelette (4 eggs)

How do you make an omelette (4 eggs)?

Beat the four eggs with a little salt, then pour them into a lightly buttered or oiled pan over medium heat. As the edges set, gently draw them inward; fold the omelette while the centre is still slightly soft, then serve.

How do you keep an omelette (4 eggs) from breaking when you fold it?

Let the base set before folding, and loosen the edges with a thin spatula first. Keep fillings modest and spread them over one half only; lifting that half over the other is easier than trying to roll a heavily filled omelette.

What fillings work best in an omelette (4 eggs)?

Cheese, sautéed mushrooms, spinach, peppers, onions, and cooked ham all work well in an omelette made with four eggs. Cook watery vegetables before adding them, and let hot fillings cool slightly so they do not make the eggs runny.

Should you add milk or water to an omelette (4 eggs)?

No, you do not need milk or water in an omelette made with four eggs. Thoroughly beaten eggs cooked gently give a tender result; adding too much liquid can make the omelette watery and harder to fold.

How do you make an omelette (4 eggs) fluffy?

Beat the eggs until the whites and yolks are fully blended, then cook them gently in a warm pan without overcooking. A quick whisk adds some air, but baking powder is unnecessary and can give the omelette an unpleasant texture.

Why does an omelette (4 eggs) turn rubbery?

An omelette made with four eggs turns rubbery when it is cooked too long or over high heat. Remove it while the centre is just set or still slightly soft; residual heat will finish the cooking without drying out the eggs.

Can you meal-prep an omelette (4 eggs) ahead of time?

Yes, you can cook an omelette with four eggs ahead, though it is best freshly made. Refrigerate it promptly in a covered container and use it within 3–4 days; reheat until steaming hot, or prepare the beaten eggs and fillings separately for a fresher texture.

Can you freeze an omelette (4 eggs)?

Yes, you can freeze an omelette made with four eggs, but thawing may make it less tender. Cool it completely, wrap individual portions airtight, and thaw them in the refrigerator before reheating thoroughly; omelettes with watery vegetables may become especially soft.

Is an omelette (4 eggs) a good breakfast for weight loss?

It can be a filling breakfast because eggs provide protein, but the additions and portion size matter. Choose vegetables and a modest amount of cheese rather than large amounts of butter, processed meat, or cream, which can make the meal substantially richer.

Is an omelette (4 eggs) too much cholesterol to eat regularly?

Not necessarily, but people with high LDL cholesterol or specific dietary advice may need to limit whole eggs. The right frequency varies with health and the rest of the diet, so ask your clinician or dietitian if you have been told to restrict cholesterol.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026