1 piece (medium) of Onion Omelette (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 6.2 g of carbs, 10.2 g of protein, 10.9 g of fat and 1.3 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Onion Omelette Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

8.5g

· 17% DV

Fat

9.1g

· 12% DV

Fiber

1.1g

· 4% DV

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

Calories come from: Carbs 15% · Protein 25% · Fat 60%

Onion Omelette Vitamins & Minerals

Vitamins

Biotin

18µg · 60% DV

B12

0.7µg · 29% DV

0.9mg · 18% DV

0.22mg · 17% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

140mg · 20% DV

Iodine

18µg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Onion Omelette?

Nutrient density

High

65/ 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

44/ 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.

Onion Omelette 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 Onion Omelette

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

Is Onion Omelette 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 Onion Omelette 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 Onion Omelette Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Onion Omelette Fat Profile

SATURATED

2.8g

MONOUNSATURATED

3.6g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Onion Omelette

🍳🧅vs🥚

Onion Omelette vs Egg3 kcal fewer per 100 g

→🍳🧅vs🍲

Onion Omelette vs Chicken Soup95 kcal more per 100 g

→🍳🧅vs🥤

Onion Omelette vs Protein Powder240 kcal fewer per 100 g

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Onion Omelette vs Fried Eggs (Butter)50 kcal fewer per 100 g

→

Foods Similar to Onion Omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Onion Omelette

How many calories and how much protein are in onion omelette?

Per 100g, onion omelette contains 140 calories and 8.5g of protein. It also provides 9.1g fat and 5.2g carbohydrates.

Is onion omelette suitable for keto and gluten-free diets?

Based on the provided diet compatibility, onion omelette is suitable for keto and gluten-free diets. It does contain eggs as an allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026