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Pan omelet with eggs Calories
High-protein, low-carb, rich in B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan omelet with eggs (110 g) has 216 calories. That works out to 196 calories per 100 g. It contains 1.7 g of carbs, 15 g of protein, 16.3 g of fat and 0 g of fiber. Its 22 µg of Biotin covers 73% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan omelet with eggs Nutrition Facts
Selected: 1 piece (medium) · 110 g
216
KCAL / 110G
Carbs
1.7g
· 1% DV
Protein
15g
· 30% DV
Fat
16.3g
· 21% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 28% · Fat 69%
Pan omelet with eggs nutrition facts table · 1 piece (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 16.3 g | 21% |
| Saturated fat | 4.51 g | 23% |
| Trans fat | 0.06 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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 Pan omelet with eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 216 kcal |
| 1 piece (small) | 70 g | 137 kcal |
| 1 serving (half) | 90 g | 176 kcal |
| 100 g | 100 g | 196 kcal |
| 1 piece (large) | 160 g | 314 kcal |
| 1 serving (whole) | 180 g | 353 kcal |
| 1 piece (jumbo) | 220 g | 431 kcal |
| 2 piece (double) | 220 g | 431 kcal |
| 3 piece (triple) | 330 g | 647 kcal |
Calculated from 196 calories per 100 g.
Frequently Asked Questions About Pan omelet with eggs
How do you make a pan omelet with eggs?
A pan omelet with eggs is made by beating the eggs, pouring them into a lightly oiled preheated skillet, and cooking over low to medium heat. Let the base set before folding or serving; a lid helps cook the top without flipping.
How do you stop a pan omelet with eggs from sticking?
Use a clean nonstick skillet and preheat it before adding a little butter or oil. For a pan omelet with eggs, wait until the underside has set before loosening the edges; moving the eggs too soon can tear them and expose the pan.
What is the difference between a pan omelet with eggs and scrambled eggs?
A pan omelet with eggs is cooked as one continuous layer and is usually folded or left whole, while scrambled eggs are stirred repeatedly into soft curds. Both start with beaten eggs, but the different cooking motions create distinct textures.
Should you add milk or water to a pan omelet with eggs?
No, milk or water is not necessary for a pan omelet with eggs. Beating the eggs well and cooking them gently is enough for a tender result; too much added liquid can make the omelet watery and slow it from setting.
When should you add cheese to a pan omelet with eggs?
Add cheese to a pan omelet with eggs when the top is still slightly wet but the base has set. Sprinkle it over one half, then fold the omelet so the residual heat melts the cheese without overcooking the eggs.
How do you make a pan omelet with eggs fluffy?
Beat the eggs until the whites and yolks are fully combined, then pour them into a warm skillet and cook over moderate-low heat. For a fluffy pan omelet with eggs, avoid pressing it down and take it off the heat before it dries out.
Can you cook a pan omelet with eggs without flipping it?
Yes, you can cook a pan omelet with eggs without flipping it. Cover the skillet briefly so steam sets the top, or fold the omelet while the center is still slightly soft; either approach avoids breaking it during a turn.
What vegetables go well in a pan omelet with eggs?
Spinach, mushrooms, bell peppers, onions, and tomatoes all work in a pan omelet with eggs. Cook watery vegetables first to release their moisture, then add the beaten eggs; this helps the omelet set instead of becoming soggy.
What should you serve with a pan omelet with eggs?
A pan omelet with eggs pairs well with toast, a green salad, roasted potatoes, or sliced tomatoes. For a lighter plate, serve it with fresh vegetables; add bread or potatoes when you want a more substantial meal.
How long does a pan omelet with eggs keep in the refrigerator?
A cooked pan omelet with eggs keeps in a covered container in the refrigerator for up to three days. Reheat it gently in a skillet or microwave until hot throughout, and avoid repeatedly cooling and reheating the same portion.
Pan omelet with eggs Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.21µg · 50% DV
B2
0.46mg · 35% DV
B5
1.54mg · 31% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
218mg · 31% DV
Iodine
31µg · 21% DV
Zinc
1.43mg · 13% DV
Sodium
198mg · 9% DV
Potassium ⭐
160mg · 5% DV
Pan omelet with eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan omelet with eggs
To burn the 216 calories in 1 piece (medium) (110 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 Pan omelet with eggs?
Pan omelet with eggs is a simple Turkish-style pan-cooked dish: beaten eggs are poured into a lightly greased pan and cooked until just set. Depending on the cook, it may be folded or served soft and open-faced; it is a familiar homemade breakfast rather than a dish with one fixed set of additions.
Serve it hot with tomatoes, olives, cheese and bread, or keep it simple alongside tea. Its nutrition is centred on protein and fat, with very little carbohydrate. For a lighter plate, use a non-stick pan and only a little oil; fresh herbs or chopped peppers add flavour without making the omelet feel heavy.
How Nutritious Is Pan omelet with eggs?
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 Pan omelet with eggs 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 Pan omelet with eggs Contain Allergens?
Contains these allergens:
Which Diets Is Pan omelet with eggs Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan omelet with eggs Fat Profile
SATURATED
4.51g
MONOUNSATURATED
6.71g
POLYUNSATURATED
2.09g
Omega 6:3 ratio 20.8:1
Above the ideal 4:1 (20.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.