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Egg (low-oil omelette) Calories
Egg (low-oil omelette)
CALORIES
GI
POTASSIUM
FIBER
Egg (low-oil omelette) Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
1.3g
· 4%
Protein
10.2g
· 29%
Fat
10.5g
· 67%
Fiber
0g
Egg (low-oil omelette) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.32mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
180mg · 26% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg (low-oil omelette) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (low-oil 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 Egg (low-oil omelette) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (low-oil 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
Egg (low-oil omelette) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Egg (low-oil omelette)
Egg (low-oil omelette) — Frequently Asked Questions
Why does a low-oil omelette turn watery, and how can I prevent it?
A pan that is not hot enough and over-stirring can make the eggs release water. Preheating the pan and cooking gently but briefly usually gives a better texture.
Does overcooking a low-oil omelette reduce its protein?
Cooking does not meaningfully remove the protein, but heat changes its structure and texture. Very high heat mainly makes the omelette dry and rubbery.
Does adding milk really make an omelette fluffier?
A small splash can soften the texture, but too much may make it loose or watery. Whisking well and using the right pan temperature usually matter more than milk.
Can I eat a low-oil omelette outside breakfast?
Yes, it works well for lunch or dinner too because it is quick and protein-rich. Pairing it with vegetables, salad, or whole grains makes the meal more balanced.
Is a low-oil omelette better before or after a workout?
It can fit either time depending on the rest of the meal and how soon you train. Before exercise, keep the meal lighter; after exercise, adding a carbohydrate side may be more practical.
Is a low-oil omelette filling?
Usually yes, because its protein and fat can help with satiety. If eaten alone, some people may get hungry again quickly, so adding vegetables or a grain side can help.
What foods pair well with a low-oil omelette?
Vegetables such as spinach, mushrooms, tomatoes, and peppers are classic choices. Toast, potatoes, salad, yogurt, or avocado can also round out the meal depending on your goals.
Is a low-oil omelette less healthy than boiled eggs?
Not necessarily; the main difference is how much oil and what add-ins are used. A lightly cooked omelette can be just as reasonable, while lots of oil, processed meat, or salty cheese can make it less balanced.
How long does a cooked omelette keep in the fridge?
It should be cooled promptly and stored in a sealed container in the refrigerator. For best quality and food safety, it is usually best eaten within 1 day.
Who should be careful with a low-oil omelette?
Anyone with an egg allergy should avoid it. People with specific medical advice about cholesterol, gallbladder issues, or individualized diet plans should follow guidance from their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.