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3-egg omelette Calories
High protein, filling, classic breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of 3-egg omelette (165 g) has 297 calories. That works out to 180 calories per 100 g. It contains 2.5 g of carbs, 20.6 g of protein, 23.1 g of fat and 0 g of fiber. Its 33 µg of Biotin covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
3-egg omelette Nutrition Facts
Selected: 1 piece (medium) · 165 g
297
KCAL / 165G
Carbs
2.5g
· 1% DV
Protein
20.6g
· 41% DV
Fat
23.1g
· 30% 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 3% · Protein 27% · Fat 70%
3-egg omelette nutrition facts table · 1 piece (medium) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 297 kcal | |
| Total fat | 23.1 g | 30% |
| Saturated fat | 6.76 g | 34% |
| Trans fat | 0 g | |
| Sodium | 231 mg | 10% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 20.6 g | 41% |
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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How Many Calories in 1 Medium 3-egg omelette?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 165 g | 297 kcal |
| 1 slice (medium) | 55 g | 99 kcal |
| 100 g | 100 g | 180 kcal |
| 2 slice (medium) | 110 g | 198 kcal |
| 1 piece (small) | 120 g | 216 kcal |
| 1 serving (medium) | 165 g | 297 kcal |
| 1 piece (large) | 220 g | 396 kcal |
| 1 serving (large) | 220 g | 396 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About 3-egg omelette
How do you make a 3-egg omelette?
Beat the eggs in a bowl, then pour them into a lightly oiled, preheated pan. As the edges set, gently lift them so uncooked egg can flow underneath. Fold the omelette when the center is just set, rather than cooking it until dry.
How do you make a 3-egg omelette fluffy?
For a fluffy 3-egg omelette, whisk the eggs until the whites and yolks are evenly combined, without beating in lots of air. Cook over gentle heat and avoid pressing the omelette flat; high heat makes the eggs firm before they can stay tender.
Should you add milk to a 3-egg omelette?
No, milk is not necessary in a 3-egg omelette. The eggs set well on their own, while too much milk can make the mixture loose and harder to fold. For a richer, softer result, use a little butter in the pan instead.
Why does a 3-egg omelette turn watery?
A 3-egg omelette can turn watery when vegetables release moisture or when too much milk is added. Cook watery fillings, such as mushrooms or tomatoes, before adding the eggs, and let excess liquid evaporate so the omelette sets instead of steaming.
How do you stop a 3-egg omelette from sticking to the pan?
Use a clean, intact nonstick pan and preheat it before adding the eggs. Coat the surface lightly with butter or oil, then wait for the edges of the 3-egg omelette to set before loosening them with a spatula.
What fillings go well in a 3-egg omelette?
Cheese, sautéed mushrooms, spinach, peppers, and herbs all work well in a 3-egg omelette. Cook vegetables first and keep the filling moderate; overfilling makes the omelette difficult to fold and can leave the center damp.
Why does a 3-egg omelette break when you fold it?
A 3-egg omelette often breaks when it is folded before the underside has set or when it is overfilled. Let the base firm up, loosen the edges first, and use a wide spatula to fold it gently rather than lifting it by one edge.
Can you make a 3-egg omelette ahead of time?
Yes, you can cook a 3-egg omelette ahead and refrigerate it in a covered container once it has cooled. For the best texture, store fillings with lots of moisture separately or cook them off first, then reheat the omelette gently before serving.
Can you freeze a 3-egg omelette?
Yes, a plain 3-egg omelette can be frozen, though thawing may make its texture less tender. Cool it completely, wrap it well, and thaw it in the refrigerator before reheating. Omelettes with watery vegetables are more likely to become soft after freezing.
What is the difference between a 3-egg omelette and scrambled eggs?
A 3-egg omelette is cooked as one sheet and usually folded around or over its filling, while scrambled eggs are stirred as they cook into soft curds. Use a 3-egg omelette when you want a neat, sliceable breakfast with fillings held inside.
3-egg omelette Vitamins & Minerals
Vitamins
Biotin
33µg · 110% DV
B12
2.47µg · 103% DV
B2
0.74mg · 57% DV
B5
2.31mg · 46% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
347mg · 50% DV
Iodine
50µg · 33% DV
Zinc
2.15mg · 20% DV
Sodium
231mg · 10% DV
Potassium ⭐
215mg · 6% DV
3-egg omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 3-egg omelette
To burn the 297 calories in 1 piece (medium) (165 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.
What is 3-egg omelette?
A 3-egg omelette is made by beating eggs and cooking them in a pan until just set. It is a simple, familiar dish in many cuisines rather than one tied to a single place; fillings such as cheese, herbs or vegetables are optional. The eggs can be folded around the filling or left plain, depending on the style and preference.
Serve it hot, while the centre is still soft, for breakfast or a quick meal. In Turkey, omelettes often sit alongside bread, tomatoes, cucumber and olives at the breakfast table; elsewhere they may be paired with toast, salad or potatoes. It is filling and protein-rich, with 12.5 g of protein per 100 g. Use a light hand with the cooking fat and add vegetables for a less rich plate.
How Nutritious Is 3-egg omelette?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is 3-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 3-egg omelette Contain Allergens?
Contains these allergens:
Which Diets Is 3-egg omelette Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
3-egg omelette Fat Profile
SATURATED
6.76g
MONOUNSATURATED
9.07g
POLYUNSATURATED
3.47g
Omega 6:3 ratio 9.9:1
Above the ideal 4:1 (9.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.