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Whole Egg Omelette Calories
High in protein and B12, filling breakfast
CALORIES
GI
POTASSIUM
FIBER
Whole Egg Omelette Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.6g
· 28%
Fat
11.2g
· 68%
Fiber
0g
Whole Egg Omelette Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.2mg · 24% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Whole Egg Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole Egg Omelette 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 Whole Egg Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Whole Egg Omelette 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
Whole Egg Omelette Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Whole Egg Omelette
Whole Egg Omelette — Frequently Asked Questions
How do you keep a whole egg omelette soft rather than rubbery?
Cook it over medium-low heat and remove it while the centre is still just set. High heat overcooks the egg quickly and makes it firmer and drier.
What is the best way to stop an omelette from sticking to the pan?
Use a well-seasoned or non-stick pan, preheat it gently, and add a thin coating of fat. Let the egg set briefly before trying to lift or fold it.
Should you add milk or water to a whole egg omelette?
Neither is essential. A small splash of water can create steam and a lighter texture, while milk changes the flavour and can make browning happen faster.
Which vegetables work best in a whole egg omelette?
Mushrooms, spinach, peppers, courgette, tomatoes and fresh herbs all pair well with egg. Cook watery vegetables first so they do not release excess liquid into the omelette.
When should cheese be added to an omelette?
Add cheese when the top is still slightly moist, shortly before folding, so it melts without overcooking the egg. If using salty cheese, taste before adding extra salt.
Is a whole egg omelette better before or after a workout?
It can work well after exercise as part of a balanced meal. Before training, keep added fats and large fillings modest if rich foods tend to feel heavy during activity.
Is it okay to eat a whole egg omelette at night?
For most people, yes; eating it at night does not inherently cause a problem. People prone to reflux may be more comfortable avoiding a large, heavily fried or spicy omelette close to bedtime.
How long does cooked omelette keep in the fridge?
Refrigerate it in a covered container within two hours of cooking and generally eat it within three to four days. Reheat until steaming hot throughout, and avoid repeatedly cooling and reheating it.
Can you freeze a cooked whole egg omelette?
Yes, although freezing can make the texture a little watery or rubbery after thawing. Plain omelettes usually hold up better than ones packed with high-water vegetables.
Are brown eggs healthier than white eggs for an omelette?
No, shell colour alone does not determine nutritional quality. The hen's feed, farming conditions and whether the eggs are enriched matter more than whether the shell is brown or white.
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Nutrition data compiled from USDA FoodData Central and scientific sources.