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Egg Omelette Calories
High in protein and B12, popular breakfast food
CALORIES
GI
POTASSIUM
FIBER
Egg Omelette Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.5g
· 4%
Protein
10.6g
· 28%
Fat
11.2g
· 68%
Fiber
0g
Egg Omelette Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B5
1.3mg · 26% DV
B2
0.33mg · 25% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
210mg · 30% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Egg Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Egg Omelette 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
Egg Omelette Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Egg Omelette
Egg Omelette — Frequently Asked Questions
Why does an omelette turn watery, and how can you prevent it?
Too many fillings, uneven high heat, and adding watery vegetables without pre-cooking can make an omelette release moisture. Cook on medium heat and sauté high-water ingredients first for a firmer texture.
Is an omelette better cooked in a pan or in the oven?
A pan gives faster cooking and better control over texture, while the oven works well for thicker or larger omelettes. In both cases, avoiding overcooking helps keep it tender.
Is an egg omelette better before or after a workout?
It can work at either time. Before training, it is often better paired with a carb source like toast or fruit, while after training it can be a practical protein-focused meal.
What foods pair well with an omelette for a more balanced meal?
Vegetables add volume and variety, and whole grains can make the meal more sustaining. Since omelettes contain no fibre on their own, adding salad, vegetables, or whole-grain bread makes the plate more balanced.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1–2 days when refrigerated in a sealed container. It should not be left at room temperature for long because eggs are perishable.
Can you freeze a cooked omelette?
Yes, but the texture may become slightly rubbery or watery after thawing. Plain or lightly filled omelettes usually freeze better than ones packed with moist ingredients.
Does adding milk always make an omelette fluffier?
No. Too much milk can thin the mixture and lead to a wetter result; gentle whisking and proper heat matter more for a soft, fluffy omelette.
Should everyone worry about cholesterol in omelettes?
Not necessarily; for many healthy people, an omelette can fit into a balanced diet. People with familial hypercholesterolemia, certain cardiovascular conditions, or specific medical advice should discuss egg intake with a healthcare professional.
Why does an omelette stick to the pan, and how do you stop it?
A pan that is not properly preheated, too little fat, or a worn non-stick surface are common causes. Heating the pan first and letting the omelette set before moving it usually helps.
How do cheese, sausage, or vegetables change an omelette nutritionally?
Cheese and sausage usually increase fat and salt, while vegetables add bulk and make the meal feel lighter and more filling. If you want a less heavy option, use more vegetables and smaller amounts of rich fillings.
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Nutrition data compiled from USDA FoodData Central and scientific sources.