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Two-egg fried omelet Calories
High-protein, low-carb omelet made with two eggs fried in oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Two-egg fried omelet (110 g) has 216 calories. That works out to 196 calories per 100 g. It contains 1.2 g of carbs, 14.5 g of protein, 16.6 g of fat and 0 g of fiber. Its 22 µg of Biotin covers 73% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Two-egg fried omelet Nutrition Facts
Selected: 1 piece (medium) · 110 g
216
KCAL / 110G
Carbs
1.2g
· 0% DV
Protein
14.5g
· 29% DV
Fat
16.6g
· 21% 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 2% · Protein 27% · Fat 71%
Two-egg fried omelet nutrition facts table · 1 piece (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 4.18 g | 21% |
| Trans fat | 0.03 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 14.5 g | 29% |
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 Two-egg fried omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 216 kcal |
| ½ piece (half) | 55 g | 108 kcal |
| 1 piece (small) | 90 g | 176 kcal |
| 100 g | 100 g | 196 kcal |
| 1 serving (medium) | 110 g | 216 kcal |
| 1 piece (large) | 130 g | 255 kcal |
| 1 serving (large) | 130 g | 255 kcal |
| 2 piece (double) | 220 g | 431 kcal |
Calculated from 196 calories per 100 g.
Frequently Asked Questions About Two-egg fried omelet
How do you make a two-egg fried omelet?
Beat two eggs just until blended, heat a little oil in a pan, and pour in the eggs. Cook over medium-low heat until the edges set and the top is nearly firm, then fold the omelet and serve.
How do you keep a two-egg fried omelet fluffy?
For a fluffy two-egg fried omelet, beat the eggs until blended but not frothy, and cook them gently over medium-low heat. Take the pan off the heat while the surface is just set; residual heat will finish cooking without drying the eggs.
Why does a two-egg fried omelet stick to the pan?
A two-egg fried omelet often sticks when the pan is cold, the surface is worn, or there is too little oil. Preheat the pan and spread the oil over the cooking surface; wait for the edges to release before folding or turning it.
What oil is best for a two-egg fried omelet?
Olive oil or a neutral cooking oil both work for a two-egg fried omelet. Olive oil gives it a more noticeable flavor, while canola or sunflower oil keeps the taste mild. Use enough to lightly coat the pan rather than leaving the eggs swimming in oil.
What fillings can you put in a two-egg fried omelet?
You can fill a two-egg fried omelet with cheese, cooked mushrooms, spinach, peppers, or herbs. Cook watery vegetables first and add fillings before folding, so excess moisture does not make the eggs soggy or cause the omelet to split.
What is the difference between a two-egg fried omelet and scrambled eggs?
A two-egg fried omelet is cooked as one set layer and usually folded around its filling. Scrambled eggs are stirred during cooking into soft curds. Both start with beaten eggs, but the stirring and serving style make them different dishes.
How do you stop a two-egg fried omelet from breaking when you fold it?
Let the two-egg fried omelet set around the edges and remain slightly moist on top before folding; if the surface is still runny, it may tear. Use a thin spatula and fold gently, keeping the filling modest so it does not weigh the omelet down.
How long does a two-egg fried omelet keep in the fridge?
Store a two-egg fried omelet in a covered container in the refrigerator for up to three to four days. Refrigerate leftovers promptly rather than leaving them at room temperature, and reheat until hot throughout before eating.
Can you freeze a two-egg fried omelet?
Yes, you can freeze a two-egg fried omelet, although its texture may become less tender after thawing. Cool it, wrap it airtight, and freeze it; thaw in the refrigerator and reheat thoroughly. Omelets with watery vegetable fillings may turn especially soft.
Is a two-egg fried omelet a healthy breakfast?
A two-egg fried omelet can be a protein-rich breakfast, especially when served with vegetables or whole-grain toast. The amount and type of oil, plus salty fillings such as cheese or cured meat, can change how balanced the meal is.
Two-egg fried omelet Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.21µg · 50% DV
B2
0.46mg · 35% DV
B5
1.54mg · 31% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
218mg · 31% DV
Iodine
26µg · 17% DV
Zinc
1.43mg · 13% DV
Sodium
160mg · 7% DV
Potassium ⭐
152mg · 4% DV
Two-egg fried omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Two-egg fried omelet
To burn the 216 calories in 1 piece (medium) (110 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 Two-egg fried omelet?
A two-egg fried omelet is a simple dish made by beating two eggs and cooking them in oil in a pan. Omelets have French roots, but this straightforward version is familiar in home kitchens around the world; it can be left plain or folded around herbs, cheese or vegetables.
Its center is tender, while the surface may be lightly browned. It works well for breakfast or a quick lunch, served with toast, salad or sliced tomatoes. This is a protein-rich, very low-carbohydrate choice, with 13.2 g of protein per 100 g. For a lighter meal, use only enough oil to coat the pan and add vegetables on the side.
How Nutritious Is Two-egg fried omelet?
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 Two-egg fried omelet 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 Two-egg fried omelet Contain Allergens?
Contains these allergens:
Which Diets Is Two-egg fried omelet 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
Two-egg fried omelet Fat Profile
SATURATED
4.18g
MONOUNSATURATED
6.71g
POLYUNSATURATED
2.42g
Omega 6:3 ratio 23.2:1
Above the ideal 4:1 (23.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.