Omelettes - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Omelette

Omelettes consist of 14% fat, 12% protein, 2% carbs, 0% fiber and 71% water. With 178 of calories per 100g Omelettes are 78% lower than other foods in Other dishes. In total 71% of the calories in Omelettes are from fat, 27% from protein and 4% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 3.0g carbs in a serving of 150g
  • Low Glycemic Load Glycemic Load: 0.5
  • High in folate Covers 0.2% of Folate / Vitamin B9 RDA per portion

Can you eat Omelettes for a low carb diet?

With 3g of carbs and a Glycemic Load of 0.5 in a portion of 150g, Omelettes can be consumed for a ketogenic or low-carb diet. Omelettes contain low amounts of Fructose, are Gluten free and have very low amounts of Lactose.

Omelettes: nutrition facts & data

Nutrition facts
per 100g
Omelettes
avg Other dishes[1]
Calories (kcal) 178.0 229.5
Fat (g) 14.0 11.3
Protein (g) 12.0 9.4
Carbohydrates (g) 2.0 21.7
Mono- & Di-Saccharides (g) 2.0 21.7
Polysaccharides (g) 0.0 21.7
Fibers (g) 0.0 1.4
Sodium (mg) 305.0 446.9
Water (g) 71.0 54.0
[1] average of Other dishes

Breakdown in percent (%) of total calories

An average portion size (150g) of Omelettes contain:

  • 267.0 Calories
  • 21.0g of Fat
  • 18.0g of Protein
  • and 3.0g of Carbs
  • 457.5mg of sodium - 0.3% of the RDA for sodium.
  • 15.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 2.3mg of Zinc - 0.2% of the RDA for Zinc.
  • 2.9mg of Iron - 0.2% of the RDA for Iron.
  • 225.0mg of Potassium - 0.1% of the RDA for Potassium.
  • No Vitamin C
  • 2.7mg of Vitamin B12 - 0.8% of the RDA for Vitamin B12.

For every gram of carbs in Omelettes you get

  • 6.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Other dishes have on average 0.43g of proteins per 1 gram of carbs.
  • 7.00 grams of fat (total average 0.66g, other foods in Other dishes 0.52g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Other dishes 0.07g)

Nutrient distribution per gram

What vitamins are in Omelettes?

Vitamins
per 100g
Omelette
avg[1]
Vitamin C (mg) 0.0 2.5
Vitamin E (mg) 1.7 0.9
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.3 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 50.0 16.9
Vitamin B12 (μg) 1.8 0.7
Retinol (μg) 265.0 86.4
beta-Carotene (μg) 20.0
[1] average of Other dishes

Are Omelettes rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (150g) for Omelette of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Omelettes

Minerals
per 100g
Omelette
avg[1]
Magnesium (mg) 10.0 20.0
Zinc (mg) 1.5 1.1
Sodium (mg) 305.0 446.9
Calcium (mg) 50.0 104.8
Iron (mg) 1.9 1.1
Potassium (mg) 150.0 179.3
Phosphorus (mg) 215.0 147.3
[1] average of Other dishes

Are Omelettes high in minerals?

info

Again, for every mineral contained in Omelettes we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Omelettes

2.0% of Omelettes are carbs, per serving of 150g that makes 3.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Omelette
avg[1]
Monosaccharides (g) 2.0 2.6
Polysaccharides (g) 0.0 18.9
Total carbs (g) 2.0 21.7
[1] average of Other dishes

How high are the Glycemic Index and the Glycemic Load for Omelettes?

The Glycemic Index of Omelettes is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.5 and can be regarded as low.

Allergens in Omelettes

  • are Gluten free
  • have very low amounts of Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Omelettes

Of the 14.0g total fat per 100g in Omelettes, 5.7g are saturated fatty acids (SFA), 1.6g are monounsaturated fatty acids (MUFA) and 5.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 410.0mg.

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