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Egg Omelette (3 eggs) Calories
High in protein and B12, filling breakfast option
CALORIES
GI
POTASSIUM
FIBER
Egg Omelette (3 eggs) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.6g
· 4%
Protein
10.5g
· 28%
Fat
11.5g
· 68%
Fiber
0g
Egg Omelette (3 eggs) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.2µg · 50% DV
B2
0.45mg · 35% DV
B5
1.3mg · 26% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
180mg · 26% DV
Iodine
28µg · 19% DV
Iron
2mg · 11% DV
Egg Omelette (3 eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Omelette (3 eggs) 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 (3 eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Omelette (3 eggs) 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
Egg Omelette (3 eggs) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Egg Omelette (3 eggs)
Egg Omelette (3 eggs) — Frequently Asked Questions
Is a 3-egg omelette enough as a meal on its own?
It can work as a protein-rich meal, but on its own it may not feel balanced for everyone. Adding vegetables, whole grains, or yogurt can make it more filling and rounded.
How can I stop an omelette from absorbing too much oil?
Use a non-stick pan and cook over medium heat rather than high heat. A thin coating of oil is usually enough and helps avoid an overly greasy texture.
Does adding milk really make an omelette fluffier?
A small amount of milk or water can soften the texture, but too much can make it watery. Beating the eggs well and cooking in a preheated pan usually matters more.
How long does a cooked egg omelette keep in the fridge?
A cooked omelette is best kept in a sealed container in the fridge and eaten within 1–2 days. It should not be left at room temperature for long.
Can you freeze a 3-egg omelette?
Yes, but the texture may become slightly rubbery after thawing. Freezing in individual portions in an airtight container usually works best.
Is an omelette better before or after a workout?
It can fit either time depending on your routine. Before training, a lighter serving may sit better; after training, its protein can help support recovery.
Does eating an omelette at night cause weight gain?
No single food causes weight gain just because of the time you eat it. Overall calorie intake and eating patterns across the day matter more.
What should I add to an omelette to make it a more balanced plate?
Vegetables like spinach, mushrooms, peppers, tomatoes, and herbs are easy additions. Pairing it with whole-grain toast or avocado can make the meal more satisfying.
Is it okay to eat an omelette every day?
For many healthy people, moderate daily intake can fit into a balanced diet. People with egg allergy or individual medical advice to limit eggs should be more careful.
Is an omelette healthier than boiled eggs?
Neither is automatically healthier; it depends on how the omelette is cooked and what is added. Extra oil, cheese, or processed meats can change the overall nutrition profile.
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Nutrition data compiled from USDA FoodData Central and scientific sources.