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Plain omelette (2 eggs) Calories
High protein, source of B12, low carb
CALORIES
GI
POTASSIUM
FIBER
Plain omelette (2 eggs) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.2g
· 3%
Protein
11.2g
· 30%
Fat
11.2g
· 67%
Fiber
0g
Plain omelette (2 eggs) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Plain omelette (2 eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain omelette (2 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 Plain omelette (2 eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Plain omelette (2 eggs) 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 omelette (2 eggs) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Plain omelette (2 eggs)
Plain omelette (2 eggs) — Frequently Asked Questions
How do you make a plain omelette fluffy?
Whisk the eggs until combined without overbeating them, then cook in a lightly preheated non-stick pan over medium-low heat. Covering the pan briefly can help the top set gently.
Should a plain omelette be cooked over high heat?
No. High heat can make the outside set too quickly and turn the omelette dry or rubbery; medium-low heat produces a softer, more even result.
Does adding milk make an omelette more nutritious?
A small amount of milk can slightly soften the texture, but it does not dramatically change the omelette's nutritional value. Water can also be used for a lighter texture.
Is a plain omelette better before or after a workout?
Its protein makes it a practical post-workout meal option. Before training, it may feel heavy on its own for some people, so pairing it with bread, fruit, or another carbohydrate source may work better.
Is it okay to eat a plain omelette at night?
An omelette can be eaten at any time of day. People who experience reflux or indigestion late at night may prefer to use little added fat and keep the serving comfortable for them.
How long does cooked plain omelette keep in the fridge?
Refrigerate cooked omelette within two hours and keep it in a sealed container for up to 3 to 4 days. Reheat until it is hot throughout before eating.
Can you freeze a plain omelette?
Yes, although freezing can make the texture slightly watery or rubbery after thawing. Freeze individual portions in an airtight container and thaw in the refrigerator before reheating.
How can you stop an omelette from sticking to the pan?
Use a clean non-stick pan, preheat it gently, and add a small amount of fat. Adding the eggs before the pan is ready or trying to move them too soon increases sticking and tearing.
Is a plain omelette healthier than boiled eggs?
Both provide high-quality egg protein; the main difference is how they are prepared. An omelette's overall profile changes more easily with the oil and fillings used, while boiled eggs need no added cooking fat.
Can people with an egg allergy eat a plain omelette?
No. A plain omelette contains egg and can trigger an allergic reaction in people with egg allergy; anyone with suspected egg sensitivity should seek advice from a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.