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Omelette (2 eggs, oil) Calories
Classic breakfast, high in protein and B12
CALORIES
GI
POTASSIUM
FIBER
Omelette (2 eggs, oil) Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
1.5g
· 3%
Protein
11.5g
· 26%
Fat
14g
· 71%
Fiber
0g
Omelette (2 eggs, oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.2mg · 24% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
170mg · 24% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Omelette (2 eggs, oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (2 eggs, oil) 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 (2 eggs, oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (2 eggs, oil) 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 (2 eggs, oil) Fat Profile
SATURATED
3.8g
MONOUNSATURATED
6.2g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Omelette (2 eggs, oil)
Omelette (2 eggs, oil) — Frequently Asked Questions
Why does an omelette turn rubbery, and how can I prevent it?
It usually becomes rubbery when it is overbeaten or cooked too long over high heat. Use medium-low heat and take it off the pan while it is just set for a softer texture.
Does adding milk really make an omelette fluffier?
A small amount of milk or water can lighten the texture, but fluffiness depends more on whisking and gentle cooking. Too much liquid can make the omelette watery instead.
Is an omelette better before or after a workout?
It can work at either time depending on the meal size and what you pair it with. Before training, a lighter omelette may sit better; after training, adding bread, potatoes, or vegetables can make it a more complete meal.
Is it okay to eat an omelette at night?
Yes, for most people it is a practical evening meal. If it is cooked with a lot of oil or spicy fillings, though, it may feel heavy for people with sensitive digestion.
What should I eat with an omelette to make it a more balanced meal?
Vegetables are an easy way to add volume and variety. Pairing it with whole-grain bread, a salad, or yogurt can make the meal more filling and balanced.
Is an omelette healthier than boiled eggs?
Neither is automatically healthier in every situation; the main difference is the cooking method and added oil. Boiled eggs are simpler, while an omelette is usually richer because of the oil used in cooking.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best kept in a sealed container in the fridge and eaten within about 1 day for best quality. Egg dishes lose texture quickly, so fresher is better.
Can I reheat a cooked omelette?
Yes, but reheat it gently and only until warmed through. Too much heat can dry it out and make it tough.
Can an omelette be frozen?
Yes, but the texture may become more spongy after thawing. It usually freezes better in individual portions than as one large omelette.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them because eggs are the main ingredient. People who are very sensitive to rich or greasy foods may also prefer a lighter cooking method.
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Nutrition data compiled from USDA FoodData Central and scientific sources.