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Plain egg omelet Calories
High-protein, low-carb egg omelet
CALORIES
GI
POTASSIUM
FIBER
Plain egg omelet Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.2g
· 3%
Protein
10.8g
· 29%
Fat
11.5g
· 68%
Fiber
0g
Plain egg omelet Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.9µg · 38% DV
B2
0.4mg · 31% DV
B5
1.1mg · 22% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Plain egg omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain 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 Plain egg omelet Contain Allergens?
Contains these allergens:
Which Diets Is Plain 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
Plain egg omelet Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Foods Similar to Plain egg omelet
Plain egg omelet — Frequently Asked Questions
Is a plain egg omelet a healthy breakfast choice?
Usually yes; eggs provide protein and fat that can help with satiety, and a plain omelet avoids many unnecessary add-ins. How healthy it is depends a lot on how much oil or butter is used and what you eat with it.
Why does a plain omelet turn rubbery?
Overcooking is the most common reason. Cooking on medium-low heat and removing it while still just set helps keep the texture tender.
Do you need to add milk or water to a plain omelet?
No, it is not necessary. A small amount of water can make it lighter, while milk changes the texture slightly and too much can make it watery.
Is a plain omelet better before or after a workout?
It can work at either time, but on its own it is not a strong quick-energy pre-workout food because it is low in carbs. After training, it can be useful for protein, and adding a carb source can make the meal more balanced.
Is a plain omelet too heavy to eat at night?
That depends on the person, but a simple omelet that is not cooked in a lot of fat is often tolerated well. People with reflux or indigestion may do better with a lighter preparation.
How long does a cooked plain omelet keep in the fridge?
If cooled promptly and stored in a sealed container, it is generally best eaten within 3 to 4 days. Leaving it at room temperature for long periods is not recommended.
Can you freeze a plain omelet?
Yes, but the texture may change after thawing and it can release some water. Freezing it in portions and wrapping it well usually gives the best result.
What should you eat with a plain omelet to make it a more balanced meal?
Vegetables, a whole-grain side, or foods like yogurt can round it out well. That makes it easier to add volume, fiber, or extra energy depending on your needs.
Which is better: a plain omelet or boiled eggs?
Neither is automatically better; it depends on convenience and preparation. Boiled eggs are simple and portable, while an omelet offers more flexibility in texture and cooking style.
Who should be careful with a plain egg omelet?
Anyone with an egg allergy should avoid it. People with specific medical nutrition advice, digestive issues, or concerns about dietary cholesterol should consider portion size and cooking method in context.
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Nutrition data compiled from USDA FoodData Central and scientific sources.