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Two-egg omelet with light olive oil Calories
High-protein, low-carb egg dish cooked with a small amount of olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Two-egg omelet with light olive oil (115 g) has 202 calories. That works out to 176 calories per 100 g. It contains 1.3 g of carbs, 14.5 g of protein, 15.3 g of fat and 0 g of fiber. Its 23 µg of Biotin covers 77% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Two-egg omelet with light olive oil Nutrition Facts
Selected: 1 serving (medium) · 115 g
202
KCAL / 115G
Carbs
1.3g
· 0% DV
Protein
14.5g
· 29% DV
Fat
15.3g
· 20% 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%
Two-egg omelet with light olive oil nutrition facts table · 1 serving (medium) (115 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 4.02 g | 20% |
| Trans fat | 0.05 g | |
| Sodium | 161 mg | 7% |
| Total carbohydrate | 1.3 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 Serving of Two-egg omelet with light olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 115 g | 202 kcal |
| 1 piece (small) | 50 g | 88 kcal |
| 1 piece (medium) | 58 g | 102 kcal |
| 3 ounce (medium) | 85 g | 150 kcal |
| 100 g | 100 g | 176 kcal |
| 2 piece (large) | 100 g | 176 kcal |
| 1 cup (chopped) | 120 g | 211 kcal |
| 1 serving (large) | 140 g | 246 kcal |
Calculated from 176 calories per 100 g.
Frequently Asked Questions About Two-egg omelet with light olive oil
How do you make a two-egg omelet with light olive oil fluffy?
To make a two-egg omelet with light olive oil fluffy, beat the eggs just until combined, then cook them over low to medium heat. Covering the pan briefly helps the top set gently; high heat and prolonged cooking can make the omelet tough.
Why does a two-egg omelet with light olive oil turn rubbery?
A two-egg omelet with light olive oil turns rubbery when it is cooked too long or over high heat. Take it off the heat as soon as the eggs are set; residual heat will finish cooking it without drying it out.
How long should you cook a two-egg omelet with light olive oil?
A two-egg omelet with light olive oil usually cooks in a few minutes over low to medium heat. Watch for the edges to set and the top to become nearly firm, then fold it; exact timing varies with the pan and burner.
What is the best pan for a two-egg omelet with light olive oil?
A small, nonstick skillet is the easiest pan for a two-egg omelet with light olive oil. Its surface helps the thin egg layer release cleanly, while a pan that is too large can spread the mixture thin and make it easier to overcook.
Can you add cheese to a two-egg omelet with light olive oil?
Yes, you can add cheese to a two-egg omelet with light olive oil. Sprinkle grated or crumbled cheese over the eggs just before folding so it melts without making the filling too wet; feta, cheddar, and goat cheese all work.
How do you keep a two-egg omelet with light olive oil from sticking?
To keep a two-egg omelet with light olive oil from sticking, warm the pan before adding the olive oil and spread the oil over the cooking surface. Use a sound nonstick pan, and wait for the edges to set before loosening them.
How long does a two-egg omelet with light olive oil last in the fridge?
A two-egg omelet with light olive oil keeps for 3–4 days in the refrigerator when stored promptly in a covered container. Refrigerate it within two hours of cooking, and discard it if its smell or texture changes.
Can you freeze a two-egg omelet with light olive oil?
Yes, a two-egg omelet with light olive oil can be frozen, though thawing may make its texture less tender. Cool it first, seal it in a freezer-safe container, thaw it in the refrigerator, and reheat it until hot throughout.
Is a two-egg omelet with light olive oil a good breakfast?
Yes, a two-egg omelet with light olive oil can be a satisfying breakfast because eggs provide protein. Pair it with vegetables, fruit, or whole-grain toast for a more varied morning meal.
How is a two-egg omelet with light olive oil different from scrambled eggs?
A two-egg omelet with light olive oil is cooked as one set layer and usually folded around its filling, while scrambled eggs are stirred into soft curds as they cook. The ingredients can be similar, but the texture and serving style differ.
Two-egg omelet with light olive oil Vitamins & Minerals
Vitamins
Biotin
23µg · 77% DV
B12
1.26µg · 53% DV
B2
0.53mg · 41% DV
B5
1.61mg · 32% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
207mg · 30% DV
Iodine
28µg · 19% DV
Zinc
1.38mg · 13% DV
Sodium
161mg · 7% DV
Potassium ⭐
161mg · 5% DV
Two-egg omelet with light olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Two-egg omelet with light olive oil
To burn the 202 calories in 1 serving (medium) (115 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 omelet with light olive oil?
A two-egg omelet with light olive oil is made by beating eggs and cooking them in a small amount of olive oil. It is often kept simple, though herbs, vegetables or cheese can be folded in. The eggs give it a savoury, rich flavour, with a tender centre and lightly set edges.
It is a familiar breakfast or brunch choice in many places, served warm with toast, salad or fresh vegetables; it also makes an easy light meal. The dish is protein-rich and very low in carbohydrates. For a lighter plate, cook it in a good non-stick pan with just a little oil, and pair it with vegetables rather than a heavy side.
How Nutritious Is Two-egg omelet with light olive 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 Two-egg omelet with light olive 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 Two-egg omelet with light olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Two-egg omelet with light olive 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
Two-egg omelet with light olive oil Fat Profile
SATURATED
4.02g
MONOUNSATURATED
6.67g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.