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Omelette (two eggs, olive oil) Calories
High protein, healthy fats, made with olive oil
CALORIES
GI
POTASSIUM
FIBER
Omelette (two eggs, olive oil) Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
1.2g
· 3%
Protein
11.5g
· 26%
Fat
14.2g
· 71%
Fiber
0g
Omelette (two eggs, olive oil) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.1µg · 46% DV
B2
0.38mg · 29% DV
B5
1.3mg · 26% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
180mg · 26% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Omelette (two eggs, olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (two eggs, olive 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 (two eggs, olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (two eggs, olive oil) 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 (two eggs, olive oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
7.5g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
Foods Similar to Omelette (two eggs, olive oil)
Omelette (two eggs, olive oil) — Frequently Asked Questions
Why does an omelette turn watery, and how can I prevent it?
Overcrowding the pan, cooking too slowly, or adding watery fillings can make an omelette release liquid. Use medium heat, avoid overbeating, and cook it briefly for a better texture.
Does olive oil make an omelette taste very different from butter?
Yes, olive oil gives a fruitier, slightly more savory flavor, while butter tastes richer and creamier. A mild olive oil works best if you want the egg flavor to stay in the foreground.
Does adding milk really make an omelette fluffier?
Not necessarily. Fluffiness comes more from whisking in some air and cooking at the right heat; too much milk can make the omelette softer and more watery instead.
Is a two-egg omelette better before or after a workout?
It can work at either time, but on its own it is mostly protein and fat. After training, many people pair it with a carbohydrate source like toast, potatoes, or fruit for a more balanced meal.
Is eating an omelette at night too heavy?
That depends on the person and the portion. If rich or eaten very late, it may feel heavy for some people, while a simply cooked omelette with vegetables is often easier to tolerate.
How long does a cooked omelette keep in the fridge?
A cooked omelette usually keeps for 1 to 2 days in a sealed container in the refrigerator. It should be reheated thoroughly and not left at room temperature for long.
Can you freeze a cooked omelette?
Yes, but the texture may become slightly rubbery or release some water after thawing. Plain or lightly filled omelettes usually freeze better than ones packed with vegetables or cheese.
What should I eat with an omelette to make it a more balanced meal?
Vegetables add volume and variety, while foods like whole-grain bread or boiled potatoes make the meal more filling and rounded. This helps balance the protein and fat with other nutrients and textures.
Is it okay to eat a two-egg omelette every day?
For many people, it can fit into a balanced diet, especially if the rest of the day includes variety. People with egg allergy, specific cholesterol concerns, or medical advice to limit eggs should follow their own guidance.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them. People at higher risk from foodborne illness, such as pregnant women, older adults, and immunocompromised individuals, should choose fully cooked eggs rather than runny omelettes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.