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Omelette wrap Calories
Egg-based protein-rich omelette wrap
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelette wrap (140 g) has 274 calories. That works out to 196 calories per 100 g. It contains 19.7 g of carbs, 15.7 g of protein, 14.3 g of fat and 1.8 g of fiber. Its 26.6 µg of Selenium covers 48% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Omelette wrap Nutrition Facts
Selected: 1 piece (medium) · 140 g
274
KCAL / 140G
Carbs
19.7g
· 7% DV
Protein
15.7g
· 31% DV
Fat
14.3g
· 18% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 23% · Fat 48%
Omelette wrap nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 274 kcal | |
| Total fat | 14.3 g | 18% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.06 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 19.7 g | 7% |
| Fiber | 1.8 g | 6% |
| Protein | 15.7 g | 31% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Omelette wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 274 kcal |
| 1 slice (thick) | 35 g | 69 kcal |
| 1 piece (half) | 70 g | 137 kcal |
| 100 g | 100 g | 196 kcal |
| 1 piece (small) | 100 g | 196 kcal |
| 1 piece (large) | 190 g | 372 kcal |
| 1 serving (extra large) | 220 g | 431 kcal |
| 1 piece (double) | 280 g | 549 kcal |
Calculated from 196 calories per 100 g.
Frequently Asked Questions About Omelette wrap
How do you make an omelette wrap?
An omelette wrap is made by cooking beaten eggs into a thin, flexible omelette, adding a filling, and folding or rolling it up. Use a non-stick pan and let the eggs set before adding the filling so the wrap holds together.
What fillings work best in an omelette wrap?
Cheese, spinach, mushrooms, peppers, and cooked chicken all work well in an omelette wrap. Cook watery vegetables first and let hot fillings cool; excess moisture can make the egg layer soggy and cause the wrap to split.
How do you stop an omelette wrap from breaking when you roll it?
To stop an omelette wrap from breaking, cook it gently until just set rather than browning it until crisp. Loosen the edges with a spatula, add a modest amount of filling, and roll while the omelette is still warm and pliable.
Can you make an omelette wrap without a tortilla or flour?
Yes, an omelette wrap can be made without a tortilla or flour: the cooked egg itself forms the outer layer. Keep it thin but sturdy, and use fillings that are not too heavy or wet so the egg can support them.
How do you keep an omelette wrap from getting soggy?
Keep an omelette wrap from getting soggy by cooking vegetables that release water, such as mushrooms or spinach, before adding them. Cool the filling first, avoid spreading wet sauces inside, and pack any dressing separately until you are ready to eat.
Can you prepare omelette wraps ahead of time?
Yes, you can prepare omelette wraps ahead of time and refrigerate them in a covered container once they have cooled. For the best texture, add fresh greens and sauces just before serving, and do not leave an egg-based wrap at room temperature for long.
Can you freeze an omelette wrap?
Yes, omelette wraps can be frozen individually in airtight packaging. Their texture may be softer after thawing, especially if the filling contains watery vegetables, so use well-cooked fillings and thaw the wrap in the refrigerator before reheating.
Can you eat an omelette wrap cold?
Yes, an omelette wrap can be eaten cold, which makes it convenient for packed lunches. Keep it chilled during transport because it contains cooked egg; an insulated lunch bag with a cold pack helps it stay at a safe temperature.
Is an omelette wrap good for weight loss?
An omelette wrap can fit a weight-loss meal because its egg-based filling can make it satisfying, but it is not a weight-loss food by itself. Add plenty of vegetables and go easy on oil, cheese, and rich sauces to keep the meal balanced.
What goes well with an omelette wrap for lunch?
A crisp salad, sliced vegetables, or a piece of fruit goes well with an omelette wrap for lunch. If the wrap already contains cheese or a rich filling, choose a lighter side such as greens with a simple vinaigrette.
Omelette wrap Vitamins & Minerals
Vitamins
Biotin
14µg · 47% DV
B12
0.73µg · 30% DV
B2
0.34mg · 26% DV
B5
1.09mg · 22% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
231mg · 33% DV
Sodium
504mg · 22% DV
Iodine
28µg · 19% DV
Potassium ⭐
238mg · 7% DV
Omelette wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette wrap
To burn the 274 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Omelette wrap?
An Omelette wrap combines cooked eggs with a soft tortilla or flatbread, often rolled around fillings such as vegetables, cheese or herbs. It is an adaptable meal rather than one fixed recipe, and the filling can vary with what is on hand.
The tender omelette contrasts with the soft, slightly chewy wrap, making it easy to eat on the go. It works as a quick breakfast, packed lunch or light meal; serve it warm, or slice it into pieces to share. Eggs make it a useful source of protein, while the wrap contributes much of its carbohydrate. For a lighter version, add plenty of vegetables and keep richer fillings modest.
How Nutritious Is Omelette wrap?
Nutrient density
Medium
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
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.
Is Omelette wrap Processed?
NOVA 3
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 wrap Contain Allergens?
Contains these allergens:
Which Diets Is Omelette wrap Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Omelette wrap Fat Profile
SATURATED
3.78g
MONOUNSATURATED
5.32g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.