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Orange omelet Calories
Egg-based omelet with orange; sweet-savory profile providing protein and vitamin C.
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Orange omelet (140 g) has 216 calories. That works out to 154 calories per 100 g. It contains 8.1 g of carbs, 12.7 g of protein, 14.6 g of fat and 1 g of fiber. Its 15.4 µg of Biotin covers 51% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Orange omelet Nutrition Facts
Selected: 1 serving (medium) · 140 g
216
KCAL / 140G
Carbs
8.1g
· 3% DV
Protein
12.7g
· 25% DV
Fat
14.6g
· 19% DV
Fiber
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 24% · Fat 61%
Orange omelet nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.04 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 1 g | 4% |
| Protein | 12.7 g | 25% |
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 Serving of Orange omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 216 kcal |
| 0.25 piece (quarter) | 35 g | 54 kcal |
| ½ piece (half) | 70 g | 108 kcal |
| 1 piece (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (chopped) | 150 g | 231 kcal |
| 2 piece (double) | 180 g | 277 kcal |
| 1 serving (large) | 200 g | 308 kcal |
| 1 piece (jumbo) | 220 g | 339 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Orange omelet
How do you make an orange omelet?
An orange omelet is made by whisking eggs with finely grated orange zest and a small splash of juice, then cooking the mixture gently in a lightly oiled pan. Keep the juice modest so the eggs set rather than turning watery.
Does orange juice curdle an orange omelet?
No, a small amount of orange juice will not normally curdle an orange omelet. Too much juice can make the eggs loose and watery, so use zest for a stronger orange aroma and add only a little juice.
Is an orange omelet sweet or savory?
An orange omelet can be either sweet or savory. For a savory version, black pepper and fresh herbs balance the citrus; for a sweeter one, a little honey or cinnamon works. The orange itself gives the eggs a mild sweetness.
Should you use orange zest or juice in an orange omelet?
Use orange zest for concentrated citrus fragrance and juice for a gentler, slightly tangy taste. Zest only the colored peel, since the white pith can taste bitter, and keep the juice small to avoid a wet omelet.
What kind of orange works best in an orange omelet?
A fragrant, sweet orange works well in an orange omelet because its zest adds aroma without overwhelming the eggs. Wash the fruit before zesting, and avoid grating the bitter white pith; a blood orange can also add a deeper color and flavor.
Where did the orange omelet originate?
There is no widely established single origin for the orange omelet; it is better understood as a sweet-savory variation on the familiar egg dish. Orange can be added as zest or juice, and recipes differ in whether they include herbs, cheese, or sweeteners.
What goes well with an orange omelet?
A simple green salad, lightly dressed greens, or plain toast pairs well with an orange omelet. These sides complement its citrus notes without competing with them; fresh herbs can also be served on top.
Can you make an orange omelet with marmalade?
Yes, you can make an orange omelet with a small amount of marmalade, especially for a sweeter version. Spread it inside after the eggs have set rather than mixing in a large spoonful, which can make the omelet overly sweet and sticky.
Can you reheat an orange omelet?
Yes, an orange omelet can be reheated, although the eggs may become firmer and the fresh citrus aroma less vivid. Refrigerate leftovers promptly in a covered container and reheat until thoroughly hot; avoid leaving cooked eggs at room temperature.
Does cooking an orange omelet destroy the orange's vitamin C?
Cooking can reduce some of the vitamin C in an orange omelet because the vitamin is sensitive to heat. Brief cooking helps retain more of the orange's fresh character, and a little freshly grated zest added at serving brings back its aroma.
Orange omelet Vitamins & Minerals
Vitamins
Biotin
15.4µg · 51% DV
B12
0.77µg · 32% DV
B5
1.33mg · 27% DV
B2
0.34mg · 26% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
203mg · 29% DV
Iodine
31µg · 21% DV
Zinc
1.33mg · 12% DV
Sodium
165mg · 7% DV
Potassium ⭐
231mg · 7% DV
Orange omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orange omelet
To burn the 216 calories in 1 serving (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 Orange omelet?
Orange omelet is a sweet-savory variation made with beaten eggs and orange, which may be added as juice, zest or pieces depending on the recipe. It does not have one widely established regional origin; it is best thought of as a home-style twist on the familiar omelet.
Its tender texture and citrus aroma suit breakfast or brunch, served on its own or with toast. The eggs provide protein, while the orange contributes vitamin C; the dish has about 9.1 g of protein per 100 g. A little fresh salad or plain toast makes a good pairing, and using a modest amount of cooking fat keeps the omelet lighter without masking the orange.
How Nutritious Is Orange omelet?
Nutrient density
High
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 Orange 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 Orange omelet Contain Allergens?
Contains these allergens:
Which Diets Is Orange omelet 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
— Not suitable
Low FODMAP
— Not suitable
Orange omelet Fat Profile
SATURATED
4.2g
MONOUNSATURATED
5.74g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 17.2:1
Above the ideal 4:1 (17.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.