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Plain egg omelette (cooked in oil) Calories
Classic breakfast, high in protein and B12, filling and quick.
CALORIES
GI
POTASSIUM
FIBER
Plain egg omelette (cooked in oil) Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
1.2g
· 3%
Protein
11.5g
· 25%
Fat
14.5g
· 72%
Fiber
0g
Plain egg omelette (cooked in oil) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
180mg · 26% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Plain egg omelette (cooked in oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain egg omelette (cooked in oil) 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 omelette (cooked in oil) Contain Allergens?
Contains these allergens:
Which Diets Is Plain egg omelette (cooked in oil) 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
Plain egg omelette (cooked in oil) Fat Profile
SATURATED
3.7g
MONOUNSATURATED
6.5g
POLYUNSATURATED
2g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Plain egg omelette (cooked in oil)
Plain egg omelette (cooked in oil) — Frequently Asked Questions
Can a plain omelette cooked in oil be eaten outside breakfast?
Yes, it works well as a quick protein option at lunch or dinner too. Pairing it with vegetables, salad, or a whole grain side makes the meal more balanced.
Why does an omelette sometimes turn rubbery?
Usually because it is cooked too hot or for too long. Gentle heat and shorter cooking help keep the texture softer.
Does adding milk really make an omelette better?
A small amount can soften the texture in some recipes, but it is not essential. Too much can make the mixture watery and harder to set properly.
Is a plain omelette better before or after a workout?
After training, its protein content can make it a practical recovery meal. Before training, some people tolerate it better when it is paired with an easy carbohydrate source.
How long does a cooked omelette keep in the fridge?
A cooked omelette is generally best eaten within 1–2 days when stored covered in the refrigerator. It should not be left at room temperature for long.
Can you freeze a cooked omelette?
Yes, but the texture may become slightly watery or spongy after thawing. Freezing individual portions usually gives the best result.
What should you eat with a plain omelette to make it more filling?
Vegetables, yogurt, cheese, whole grain bread, or avocado can make the meal more satisfying. Adding fiber-rich foods is especially helpful for fullness.
Is it okay to eat a plain omelette every day?
For many healthy adults, it can fit into a regular diet if portions and overall food variety are sensible. It is still a good idea to rotate protein sources over time.
Who should be careful with a plain omelette cooked in oil?
People with an egg allergy should avoid it. Those who have been advised to limit cholesterol or fat, or who have certain gallbladder issues, should pay attention to portion size and cooking method.
How can you stop an omelette from sticking to the pan?
Make sure the pan is properly heated and the oil is spread evenly before adding the eggs. Let the bottom set lightly before moving or folding it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.