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One-egg omelet Calories
Source of high-quality protein and choline
CALORIES
GI
POTASSIUM
FIBER
One-egg omelet Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.9g
· 30%
Fat
10.6g
· 66%
Fiber
0g
One-egg omelet Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.4mg · 31% DV
B5
1.5mg · 30% DV
Minerals
Selenium
31µg · 56% DV
Iodine
47µg · 31% DV
Phosphorus
172mg · 25% DV
Iron
2mg · 11% DV
One-egg omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is One-egg omelet 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 One-egg omelet Contain Allergens?
Contains these allergens:
Which Diets Is One-egg omelet 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
One-egg omelet Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to One-egg omelet
One-egg omelet — Frequently Asked Questions
Why does a one-egg omelet sometimes turn rubbery?
It usually happens when it is cooked too long or over heat that is too high. Gentler heat and shorter cooking time help keep the texture soft.
Does adding milk really make an omelet fluffier?
A small amount of milk or water can make the texture feel lighter, but too much can make it watery. Good whisking and proper heat matter more than the liquid itself.
Can a one-egg omelet be eaten outside breakfast?
Yes, it works well as a light meal or snack at different times of day. Pairing it with vegetables, whole grains, or dairy can make it more balanced and filling.
Is a one-egg omelet better before or after a workout?
It can fit either time, but on its own it may be too light for some people. Before training, it pairs well with an easy-to-digest carb, while after training it may work better as part of a larger meal.
What foods go well with a one-egg omelet?
Vegetables add volume and variety without making it heavy. Toast, avocado, cheese, or yogurt can turn it into a more satisfying plate depending on your goal.
Does cooking a one-egg omelet without oil change its nutrition a lot?
The egg’s main protein content stays largely the same. What changes most is the overall dish, since added oil increases the total fat and energy.
How long does a cooked one-egg omelet keep in the fridge?
It should not sit at room temperature for long after cooking. In a sealed container, it is generally best eaten within 1 day for quality and food safety.
Can you freeze a one-egg omelet?
Yes, but the texture may become watery or spongy after thawing. It is usually best fresh if texture matters.
Is it okay to eat a one-egg omelet every day?
For many healthy people, eggs can be part of a balanced routine. The rest of the diet, added fats, and personal health needs still matter, and anyone with an egg allergy should avoid it.
Does browning on an omelet mean it is burnt?
Not always, but deep browning usually means the heat was higher than needed. A paler omelet is often softer and more tender.
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Nutrition data compiled from USDA FoodData Central and scientific sources.