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Plain omelette, no oil Calories
High-protein, low-carb egg dish cooked without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Plain omelette, no oil (61 g) has 94 calories. That works out to 154 calories per 100 g. It contains 0.7 g of carbs, 6.6 g of protein, 6.7 g of fat and 0 g of fiber. Its 12.2 µg of Biotin covers 41% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Plain omelette, no oil Nutrition Facts
Selected: 1 piece (medium) · 61 g
94
KCAL / 61G
Carbs
0.7g
· 0% DV
Protein
6.6g
· 13% DV
Fat
6.7g
· 9% DV
Fiber
0g
· 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, no oil nutrition facts table · 1 piece (medium) (61 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 2.01 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 85 mg | 4% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.6 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Plain omelette, no oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 61 g | 94 kcal |
| 1 ounce (small) | 28 g | 43 kcal |
| 1 piece (small) | 45 g | 69 kcal |
| 1 piece (large) | 80 g | 123 kcal |
| 1 cup (chopped) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (extra large) | 100 g | 154 kcal |
| 1 serving (double) | 122 g | 188 kcal |
| 1 serving (triple) | 183 g | 282 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Plain omelette, no oil
How do you make a plain omelette with no oil without it sticking?
Use a clean, good-quality nonstick pan and heat it gently before adding the beaten eggs. Keep the heat low to medium, let the bottom set before moving the omelette, and loosen the edges with a flexible spatula. Stainless steel is harder to use without oil.
How do you cook a plain omelette with no oil?
Beat the eggs, pour them into a preheated nonstick pan, and cook over low to medium heat. As the edges set, tilt the pan so uncooked egg reaches the surface. Fold or turn the omelette once it holds together, and cook it through.
Does a plain omelette with no oil need milk?
No, a plain omelette with no oil does not need milk. Beating the eggs well and cooking them gently is enough for a tender result. Milk can make the mixture looser, so it may take longer to set and be harder to fold.
How do you make a plain omelette with no oil fluffy?
Beat the eggs until evenly mixed, but avoid cooking them over high heat. Pour them into a warm nonstick pan and lift the setting edges so uncooked egg flows underneath. A little trapped steam can help the omelette puff; adding milk is optional.
Why does a plain omelette with no oil break when you flip it?
A plain omelette with no oil often breaks because it is flipped before the underside sets or because it is spread too thin. Wait until the edges look firm, loosen them with a flexible spatula, and fold the omelette instead of flipping it if needed.
Can you make a plain omelette with no oil in the microwave?
Yes, you can cook a plain omelette with no oil in a microwave-safe dish. Beat the eggs in the dish, cover loosely, and cook in short bursts, stirring once if practical. Stop when the eggs are set throughout, since microwaves can cook unevenly.
How long does a plain omelette with no oil last in the fridge?
A cooked plain omelette with no oil usually keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature. Discard it if it develops an unusual smell, texture, or appearance.
Can you freeze a plain omelette with no oil?
Yes, a plain omelette with no oil can be frozen, though thawing may make its texture less tender. Cool it completely, wrap it tightly, and freeze it in a sealed container. Thaw it in the refrigerator and reheat until hot throughout.
Is a plain omelette with no oil good for weight loss?
A plain omelette with no oil can fit into a weight-loss meal because eggs provide protein and it needs no added cooking oil. It does not cause weight loss by itself; pair it with vegetables and choose sides that suit your overall eating plan.
What can you add to a plain omelette with no oil without making it greasy?
Add chopped herbs, black pepper, or finely diced vegetables to a plain omelette with no oil for more flavor without adding grease. Cook watery vegetables first in the same nonstick pan so they do not release excess moisture into the eggs.
Plain omelette, no oil Vitamins & Minerals
Vitamins
Biotin
12.2µg · 41% DV
B12
0.67µg · 28% DV
B2
0.27mg · 21% DV
B5
0.82mg · 16% DV
Minerals
Selenium
15µg · 27% DV
Phosphorus
104mg · 15% DV
Iodine
15µg · 10% DV
Zinc
0.73mg · 7% DV
Sodium
85mg · 4% DV
Potassium ⭐
79mg · 2% DV
Plain omelette, no oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain omelette, no oil
To burn the 94 calories in 1 piece (medium) (61 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Plain omelette, no oil?
A plain omelette, no oil is made by beating eggs and cooking them in a pan without added oil. A good non-stick pan and gentle heat help the eggs set without sticking. With no fillings or seasoning to compete with them, the eggs’ flavour comes through clearly.
Serve it warm, as a quick breakfast or light meal; it pairs easily with toast, tomatoes, salad or fresh herbs. The texture can be tender and soft when cooked briefly, or firmer if left in the pan longer. It is high in protein and very low in carbohydrates. For a lighter plate, serve it with vegetables rather than a large portion of bread.
How Nutritious Is Plain omelette, no oil?
Nutrient density
High
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
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.
Is Plain omelette, no 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 omelette, no oil Contain Allergens?
Contains these allergens:
Which Diets Is Plain omelette, no oil 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, no oil Fat Profile
SATURATED
2.01g
MONOUNSATURATED
2.56g
POLYUNSATURATED
0.98g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.