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Pan Omelette Calories
Classic omelette made from eggs, cooked in a pan
CALORIES
GI
POTASSIUM
FIBER
Pan Omelette Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.5g
· 27%
Fat
11.6g
· 69%
Fiber
0g
Pan Omelette Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.38mg · 29% DV
B5
1.1mg · 22% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
180mg · 26% DV
Iodine
25µg · 17% DV
Iron
2mg · 11% DV
Pan Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pan 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 Pan Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Pan Omelette 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
— Not suitable
Low FODMAP
— Not suitable
Pan Omelette Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.7g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Foods Similar to Pan Omelette
Pan Omelette — Frequently Asked Questions
Why does a pan omelette sometimes turn rubbery?
Overcooking is the usual reason. Cooking on low to medium heat and removing it as soon as the eggs are just set keeps the texture softer.
Do you need to add milk or water to a pan omelette?
Not necessarily. A small splash of water can make it feel lighter, while milk or cream can make it seem richer, but too much can make the omelette watery.
Is a pan omelette better before or after a workout?
It can work at either time. Before training, it is often easier to tolerate when paired with bread or vegetables; after training, its protein can help support recovery.
What foods pair well with a pan omelette for a more balanced meal?
Vegetables add volume and make the meal more filling. Whole-grain bread, avocado, fruit, or yogurt can round it out depending on whether you want more energy, fibre, or satiety.
How does a pan omelette compare with boiled eggs nutritionally?
The main difference is the cooking method and any added fat. A pan omelette may end up higher in total energy and fat if oil or butter is used, while boiled eggs do not require that extra addition.
How long does a cooked pan omelette keep in the fridge?
Cooked egg dishes are best kept only briefly. Once cooled, store it in a sealed container and eat it within 1 day for better quality and food safety.
Can you freeze a pan omelette?
Yes, but the texture may change after thawing and it can release water. It is usually best fresh.
How can you stop a pan omelette from sticking to the pan?
Use a properly preheated non-stick pan and enough fat to lightly coat the surface. Avoid rushing it over very high heat, which can make sticking more likely.
Is pan omelette automatically unhealthy because of cholesterol?
No, that is too simplistic. People with lipid disorders, diabetes, or cardiovascular concerns should consider it in the context of their overall diet and follow advice from their clinician or dietitian.
Is there a risk if a pan omelette is undercooked?
Yes, especially if parts remain clearly runny. Fully cooking the egg is safer for children, pregnant people, older adults, and anyone with a weakened immune system.
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Nutrition data compiled from USDA FoodData Central and scientific sources.