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Quarter omelette Calories
Egg-based, source of protein and B vitamins, quick breakfast
CALORIES
GI
POTASSIUM
FIBER
Quarter omelette Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.5g
· 4%
Protein
10.5g
· 28%
Fat
11.2g
· 68%
Fiber
0g
Quarter omelette Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.9µg · 38% DV
B2
0.35mg · 27% DV
B5
1.1mg · 22% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
140mg · 20% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Quarter omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Quarter 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 Quarter omelette Contain Allergens?
Contains these allergens:
Which Diets Is Quarter 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
Quarter omelette Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Quarter omelette
Quarter omelette — Frequently Asked Questions
Can a quarter omelette be eaten outside breakfast?
Yes. It works well as a light lunch, snack, or simple post-workout option, especially when paired with vegetables or another side for a more balanced meal.
Is a quarter omelette better before or after exercise?
That depends on what you eat with it. On its own it is mostly protein and fat, so some people find it better after training, while before exercise it may sit better with a lighter carb source on the side.
Why does an omelette turn rubbery?
Usually from overcooking, cooking on heat that is too high, or beating the eggs too aggressively. Gentler heat and shorter cooking time help keep it tender.
How long does a cooked quarter omelette keep in the fridge?
A cooked omelette is generally best eaten within 1 to 2 days when refrigerated in a sealed container. It should not be left at room temperature for long.
Can a quarter omelette be frozen?
Yes, but the texture may become a bit watery or firm after thawing. Freezing in small portions and reheating gently gives the best result.
Does adding cheese or vegetables change how filling it is?
Yes. Vegetables add volume and can make the meal feel lighter, while cheese usually makes it richer and more energy-dense.
Do you need oil to cook a quarter omelette?
Not necessarily. A non-stick pan can work with very little oil, but a small amount often improves texture and helps prevent sticking.
Why does an omelette sometimes release water?
This often happens when watery vegetables are added without pre-cooking or when too many fillings are used. Cooking the fillings first helps keep the omelette set rather than soggy.
Is it okay to eat an omelette every day?
For many people, yes, as part of a varied diet. People with egg allergy should avoid it, and anyone with specific cholesterol or medical concerns should follow personal medical advice.
What foods pair well with a quarter omelette?
Tomatoes, leafy greens, mushrooms, avocado, and whole-grain bread are common pairings. Adding vegetables is an easy way to make the meal more satisfying without making it heavy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.