1 piece (medium) of Plain Omelette (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 1.6 g of carbs, 12.8 g of protein, 13.4 g of fat and 0 g of fiber. Its 24 µg of Biotin covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Plain Omelette?

A plain omelette is made by beating eggs and cooking them in a pan, usually with a little butter or oil. It is a simple, familiar egg dish rather than a recipe tied to one particular region, and the texture depends on how long it is cooked. Leaving out fillings lets the mild, savoury flavour of the eggs come through.

It can be folded while still soft and tender, or cooked more firmly until lightly golden. Serve it for breakfast or brunch with toast, fruit or a salad; it also makes a quick light meal. Eggs make a plain omelette a useful source of protein. For a less rich version, use only a little cooking fat and pair it with vegetables.

Plain Omelette Nutrition Facts

Selected: 100 g

154

KCAL / 100G

Carbs

1.3g

· 0% DV

Protein

10.7g

· 21% DV

Fat

11.2g

· 14% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 29% · Fat 68%

Plain Omelette Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

0.9µg · 38% DV

0.33mg · 25% DV

1.2mg · 24% DV

Minerals

Selenium

24µg · 44% DV

Phosphorus

172mg · 25% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Plain Omelette?

Nutrient density

High

65/ 100

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

41/ 100

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.

Plain Omelette Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Plain Omelette

To burn the 154 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Plain 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 Plain Omelette Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Plain Omelette Good For?

Vegan

— Not suitable

Vegetarian

— Not 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 Omelette Fat Profile

SATURATED

3.3g

MONOUNSATURATED

4.2g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 13.8:1

Above the ideal 4:1 (13.8:1).

Compare Plain Omelette

🍳vs🥚

Plain Omelette vs Egg11 kcal more per 100 g

→🍳vs🍲

Plain Omelette vs Chicken Soup109 kcal more per 100 g

→🍳vs🥤

Plain Omelette vs Protein Powder226 kcal fewer per 100 g

→🍳vs🍳

Plain Omelette vs Menemen59 kcal more per 100 g

→

Foods Similar to Plain Omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Plain Omelette

How do you make a plain omelette?

Beat the eggs with a little salt, then pour them into a lightly buttered or oiled pan over medium-low heat. As the edges set, gently draw them toward the middle; fold the omelette when the top is nearly set and serve promptly.

How do you make a plain omelette fluffy?

Whisk the eggs until the whites and yolks are fully blended, then cook the mixture soon after beating it. Use moderate heat and avoid pressing the omelette flat; cooking it gently helps it stay tender and puff slightly.

Why does a plain omelette turn rubbery?

A plain omelette usually turns rubbery because it has been cooked too long or over high heat. Take it off the pan while the surface is just set and still slightly moist; residual heat will finish cooking it.

Can you put milk in a plain omelette?

Yes, you can add a small splash of milk to a plain omelette, though it is not necessary. Milk can make the texture softer, but too much may leave the eggs watery; whisk the mixture and cook it gently.

What is the difference between a plain omelette and scrambled eggs?

A plain omelette is cooked as one sheet of egg and usually folded before serving, while scrambled eggs are stirred as they cook into soft curds. Both use beaten eggs, but the pan technique gives them different shapes and textures.

What should you serve with a plain omelette?

A plain omelette pairs well with toast, salad, sautéed vegetables, or roasted potatoes. For a lighter breakfast or lunch, serve it with fresh tomatoes and greens; choose a side that complements rather than overwhelms its mild flavor.

How do you know when a plain omelette is done?

A plain omelette is ready when the edges are set and no liquid egg remains on top. If you prefer a softer center, remove it from the heat while the surface is just set, since it will continue cooking briefly.

How long does a plain omelette last in the fridge?

A cooked plain omelette can be kept in a covered container in the refrigerator for three to four days. Refrigerate it promptly rather than leaving it out, and reheat it until hot throughout before eating.

Can you freeze a plain omelette?

Yes, you can freeze a plain omelette, but thawing may make its texture less tender. Let it cool, wrap or seal it well, thaw it in the refrigerator, then reheat it thoroughly in a pan or microwave.

Is a plain omelette a healthy breakfast?

Yes, a plain omelette can be a nourishing breakfast, especially when paired with vegetables or whole-grain toast. It supplies protein, but the overall meal also depends on the sides and how much butter or oil you use to cook it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026