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Two-Egg Omelet with Moderate Oil Calories
High-quality protein and choline source
CALORIES
GI
POTASSIUM
FIBER
Two-Egg Omelet with Moderate Oil Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
0.7g
· 1%
Protein
11.5g
· 22%
Fat
17.8g
· 77%
Fiber
0g
Two-Egg Omelet with Moderate Oil Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
1.05µg · 44% DV
B2
0.42mg · 32% DV
B5
1.45mg · 29% DV
Minerals
Selenium
28µg · 51% DV
Iodine
48µg · 32% DV
Phosphorus
185mg · 26% DV
Iron
2mg · 11% DV
Two-Egg Omelet with Moderate Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Two-Egg Omelet with Moderate 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 Moderate Oil Contain Allergens?
Contains these allergens:
Which Diets Is Two-Egg Omelet with Moderate 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 Moderate Oil Fat Profile
SATURATED
4.05g
MONOUNSATURATED
8.25g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Two-Egg Omelet with Moderate Oil
Two-Egg Omelet with Moderate Oil — Frequently Asked Questions
Is a two-egg omelet with moderate oil a healthy choice?
It is generally a healthy option because eggs provide quality protein and the dish is minimally processed. The overall meal still depends on how much oil is used and what you eat with it.
How can I stop an omelet from absorbing too much oil?
Preheating the pan and using just a thin coating of oil helps. Cooking over low to medium heat also reduces the chance of the eggs soaking up excess fat.
Is a two-egg omelet better before or after a workout?
It often fits better after training because its protein supports recovery. Before exercise, the higher fat content may feel heavy for some people, especially close to the session.
What should I eat with an omelet to make it a more balanced meal?
Vegetables, whole-grain bread, or yogurt can make the meal more filling and varied. Adding fiber-rich sides is often more satisfying than eating the omelet on its own.
Does cooking an omelet on high heat ruin its nutrition?
Very high heat can make the texture tougher and reduce eating quality. The protein does not disappear, but gentler cooking is usually better for texture and flavor.
How long does a cooked omelet keep in the fridge?
It should not sit at room temperature for long and should be refrigerated soon after cooking. In an airtight container, it is best eaten within 1 to 2 days.
Can I freeze a cooked omelet?
Yes, but the texture may become wetter or slightly rubbery after thawing. Freezing in portions and wrapping well gives the best result.
Does adding milk really make an omelet fluffier?
A small amount of milk or water can affect texture, but whisking and cooking technique matter more. Too much liquid can make the omelet watery rather than light.
Is it okay to eat a two-egg omelet every day?
For many people, it can fit into a regular diet, but the rest of the day’s food pattern matters too. If you have a medical reason to monitor egg intake, follow individual advice from your clinician.
Who should be careful with a two-egg omelet?
Anyone with an egg allergy should avoid it. People who need to limit dietary fat or who find eggs hard to digest may also need to watch portion size and cooking method.
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Nutrition data compiled from USDA FoodData Central and scientific sources.