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Two-egg omelette (with one teaspoon oil) Calories
High in protein and B12, contains healthy fats
CALORIES
GI
POTASSIUM
FIBER
Two-egg omelette (with one teaspoon oil) Nutrition Facts
Selected: 100 g
168
KCAL / 100G
Carbs
1.2g
· 3%
Protein
11.2g
· 27%
Fat
12.7g
· 70%
Fiber
0g
Two-egg omelette (with one teaspoon oil) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.2µg · 50% DV
B2
0.37mg · 28% DV
B5
1.2mg · 24% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
185mg · 26% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Two-egg omelette (with one teaspoon oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Two-egg omelette (with one teaspoon 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 omelette (with one teaspoon oil) Contain Allergens?
Contains these allergens:
Which Diets Is Two-egg omelette (with one teaspoon 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 omelette (with one teaspoon oil) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.2g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
Foods Similar to Two-egg omelette (with one teaspoon oil)
Two-egg omelette (with one teaspoon oil) — Frequently Asked Questions
Why does an omelette turn watery, and how can I prevent it?
A watery omelette usually comes from heat that is too high, overcooking, or adding too much milk or water. Cook it briefly over medium-low heat and serve it soon after cooking for a better texture.
Is a two-egg omelette better before or after a workout?
It can work at either time. Before training it may feel a bit light on its own, while after training it pairs well with a carbohydrate source like toast, potatoes, or fruit.
Does adding cheese or vegetables change the nutrition a lot?
Yes, it depends on what you add. Cheese can raise the protein and fat, while vegetables add volume and micronutrients and may make the meal more filling.
Is an omelette healthier than boiled eggs?
That depends mostly on preparation. Boiled eggs have no added cooking fat, while an omelette made with a small amount of oil can still be a practical, minimally processed choice.
How long does a cooked omelette keep in the fridge?
A cooked omelette is usually best kept in a sealed container in the fridge for up to 1 day for best quality. Cool it promptly and reheat thoroughly before eating.
Can you freeze a cooked omelette?
Yes, but the texture may become a little rubbery or release water after thawing. Plain omelettes or ones with few add-ins tend to freeze better than heavily filled versions.
How do I stop an omelette from sticking to the pan?
Use a properly preheated nonstick pan and spread the oil evenly before adding the eggs. Keeping the heat moderate also helps prevent sticking and tough spots.
Is it okay to eat an omelette at night?
For most people, a plain omelette is fine in the evening. It may feel heavier if it is cooked with a lot of fat, cheese, or spicy fillings, especially for people prone to indigestion.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them. People who have been advised by a clinician to limit eggs because of a specific medical condition should also consider portion size and frequency carefully.
What does it mean that this omelette is minimally processed?
It means the food is made from simple ingredients, mainly eggs and a small amount of oil, without heavy industrial processing. In practice, that usually means a short ingredient list and a food that is close to its original form.
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Nutrition data compiled from USDA FoodData Central and scientific sources.