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Omelet Calories
High-protein, low-carb egg dish
CALORIES
GI
POTASSIUM
FIBER
Omelet Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.8g
· 29%
Fat
11.2g
· 67%
Fiber
0g
Omelet Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.9µg · 38% DV
B2
0.34mg · 26% DV
B5
1.3mg · 26% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Omelet Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omelet Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.3g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Foods Similar to Omelet
Omelet — Frequently Asked Questions
Why does a flourless omelet stick to the pan?
Egg tends to stick when the pan is not properly preheated or its coating is worn. Use a little fat, cook over medium-low heat, and let the omelet set before trying to move it.
How can I make a flourless omelet fluffier?
Whisk the eggs until fully combined and slightly foamy before cooking. Cooking gently with a lid on helps trap steam and creates a softer, puffier texture.
Do vegetables change the way an omelet should be cooked?
Yes. Watery vegetables such as mushrooms, zucchini, and spinach are best cooked first so excess moisture evaporates; otherwise, they can make the omelet wet and slow to set.
Is a flourless omelet better before or after a workout?
It can work well as a protein-containing meal after exercise. Before training, a rich omelet may feel heavy for some people, so a smaller serving with easy-to-digest sides may be more comfortable.
What goes well with an omelet for a more balanced meal?
Vegetables such as tomatoes, peppers, and leafy greens add volume and variety. A carbohydrate side such as whole-grain toast, potatoes, or fruit can make the meal more satisfying, especially on active days.
Can I eat a cooked omelet the next day?
Yes, if it is cooled promptly and refrigerated in a covered container, it is generally suitable for next-day use. Do not leave it at room temperature for long, and reheat it until hot throughout.
Can a cooked omelet be frozen?
Yes, although its texture may become slightly rubbery or watery after thawing. Plain omelets tend to freeze better than versions made with high-moisture vegetables.
Does eating omelets automatically raise cholesterol?
No; that claim is too simplistic. Individual responses to eggs vary, and the overall dietary pattern matters; people managing high cholesterol, diabetes, or cardiovascular disease should discuss their usual intake with a healthcare professional.
How can I reduce the eggy smell or taste in an omelet?
Use fresh eggs and avoid overcooking them over high heat. Herbs, black pepper, or a small amount of cheese can soften the eggy flavor, while burnt oil can make it more noticeable.
Who should be careful with flourless omelets?
Anyone with an egg allergy should avoid them. Omelets containing undercooked egg may pose a food-safety risk for pregnant people, young children, older adults, and those with weakened immune systems, so thorough cooking is important.
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Nutrition data compiled from USDA FoodData Central and scientific sources.