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A fully cooked egg omelet; nutrition values are estimates for a plain omelet.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Well-Done Omelet (110 g) has 169 calories. That works out to 154 calories per 100 g. It contains 0.8 g of carbs, 11.7 g of protein, 12.9 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.
Selected: 1 serving (medium) · 110 g
169
KCAL / 110G
Carbs
0.8g
· 0% DV
Protein
11.7g
· 23% DV
Fat
12.9g
· 17% 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 28% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 12.9 g | 17% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.04 g | |
| Sodium | 154 mg | 7% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 11.7 g | 23% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 110 g | 169 kcal |
| 1 ounce (medium) | 28 g | 43 kcal |
| 1 piece (small) | 55 g | 85 kcal |
| 1 serving (small) | 80 g | 123 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (chopped) | 140 g | 216 kcal |
| 1 piece (large) | 150 g | 231 kcal |
| 1 serving (extra large) | 200 g | 308 kcal |
Calculated from 154 calories per 100 g.
Cook a well-done omelet over low to medium heat in a lightly greased, preheated pan. Let the eggs set gradually, loosening the edges as they firm up, and fold or turn the omelet before the bottom gets too dark.
A well-done omelet has a set, matte center with no glossy or runny egg. Gently open its thickest part with a spatula; if liquid egg remains, keep cooking until the center is firm.
You can add a little milk to a well-done omelet, but it is optional and does not guarantee a fluffier result. Too much liquid can make the eggs watery, so cook the center until fully set.
A well-done omelet turns rubbery when it cooks too fast over high heat or stays in the pan long after it has set. Use gentler heat and take it off as soon as no liquid egg remains.
Cheese, herbs, cooked mushrooms, peppers, and ham all work well in a well-done omelet. Cook watery vegetables first and drain them so their moisture does not make the center soggy or slow the eggs from setting.
You can flip a well-done omelet, but it is not essential. For a thick omelet that needs cooking through, carefully turn it with a wide spatula, or fold it and cover the pan briefly so the top sets.
A well-done omelet usually cooks in a few minutes, but the time changes with the pan, heat, and amount of egg. Check that the center is fully set rather than relying on a fixed cooking time.
Yes, you can reheat a well-done omelet. Warm it gently in a covered pan over low heat to limit drying, or use a microwave in short bursts until the center is hot.
A well-done omelet can generally be kept in the refrigerator for three to four days if chilled within two hours of cooking and stored covered. Discard it if it has been left at room temperature for too long.
Yes, a well-done omelet can be frozen in an airtight container, though thawing may make its texture drier or slightly rubbery. Cool it first, freeze it in portions, and thaw it in the refrigerator before reheating.
Vitamins
Biotin
22µg · 73% DV
B12
1.21µg · 50% DV
B2
0.55mg · 42% DV
B5
1.54mg · 31% DV
Minerals
Selenium
33µg · 60% DV
Iodine
52µg · 35% DV
Phosphorus
189mg · 27% DV
Zinc
1.1mg · 10% DV
Sodium
154mg · 7% DV
Potassium ⭐
165mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 169 calories in 1 serving (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.
A well-done omelet is made by cooking beaten eggs in a pan until fully set, with no runny centre. It can be kept plain or filled with ingredients such as cheese, herbs or vegetables; the exact style varies from one kitchen to another.
It is commonly served for breakfast or brunch, often with toast, salad or vegetables, and can also make a quick light meal. The texture is tender but firm, though cooking it for too long can make it dry. Eggs provide protein, while a plain omelet is very low in carbohydrates. For a lighter version, use a non-stick pan with just a little oil and pair it with fresh vegetables.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
SATURATED
3.63g
MONOUNSATURATED
5.39g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.