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Omelette (3 eggs, 2 tbsp oil) Calories
High protein, healthy fats, source of B12 and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelette (3 eggs, 2 tbsp oil) (180 g) has 378 calories. That works out to 210 calories per 100 g. It contains 2.2 g of carbs, 21.2 g of protein, 31 g of fat and 0 g of fiber. Its 36 µg of Biotin covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Omelette (3 eggs, 2 tbsp oil) Nutrition Facts
Selected: 1 piece (medium) · 180 g
378
KCAL / 180G
Carbs
2.2g
· 1% DV
Protein
21.2g
· 42% DV
Fat
31g
· 40% 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 2% · Protein 23% · Fat 75%
Omelette (3 eggs, 2 tbsp oil) nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 31 g | 40% |
| Saturated fat | 6.66 g | 33% |
| Trans fat | 0.05 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 21.2 g | 42% |
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 Omelette (3 eggs, 2 tbsp oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 378 kcal |
| ½ piece (half) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 120 g | 252 kcal |
| 1 serving (small) | 120 g | 252 kcal |
| 1 serving (medium) | 180 g | 378 kcal |
| 1 piece (large) | 220 g | 462 kcal |
| 1 serving (large) | 220 g | 462 kcal |
| 1 piece (extra large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Omelette (3 eggs, 2 tbsp oil)
How do you make a fluffy omelette?
Beat the eggs until the whites and yolks are fully combined, then pour them into a preheated, oiled pan. Cook over moderate heat and gently lift the edges as they set; overcooking makes an omelette dense.
Why does an omelette turn watery?
An omelette often turns watery when vegetables release moisture into the eggs or when too much milk is added. Cook watery fillings first and let them lose excess liquid before adding them to the omelette.
Can you make an omelette without flipping it?
Yes. Cook the omelette over moderate heat and gently draw the set edges inward so uncooked egg can reach the pan. When the top is nearly set, fold it or briefly cover the pan instead of flipping.
Should you add milk to an omelette?
No, milk is not necessary for a tender omelette. A little can soften the mixture, but too much may make it loose or watery; careful cooking over moderate heat matters more.
How do you keep omelette fillings from making it soggy?
Cook fillings such as mushrooms, tomatoes, or spinach before adding them to the omelette, and drain off excess liquid. Add only a modest amount so the egg can set and fold neatly around the filling.
What is the difference between a French omelette and an American omelette?
A French omelette is usually cooked gently, kept pale, and rolled or folded around a simple filling. An American-style omelette is often browned more and folded over a larger filling, sometimes including vegetables or cheese.
How do you stop an omelette from sticking to the pan?
Preheat the pan, coat its surface with oil, and use a well-seasoned or nonstick pan. Let the eggs begin to set before moving them; trying to lift an omelette too early can make it tear and stick.
When should you add cheese to an omelette?
Add cheese once the eggs have started to set but are still slightly soft on top. It will warm and melt as the omelette finishes cooking; adding it too early can make it sink into the uncooked egg.
How do you know when an omelette is done?
An omelette is ready when the base is set and the center no longer looks runny. Take it off the heat while it is slightly soft if you prefer a tender finish, since residual heat continues cooking it.
Can you reheat an omelette the next day?
Yes, if you refrigerated the omelette promptly in a covered container. Reheat it until hot throughout in a pan or microwave, and avoid leaving cooked eggs at room temperature for an extended period.
Omelette (3 eggs, 2 tbsp oil) Vitamins & Minerals
Vitamins
Biotin
36µg · 120% DV
B12
2.16µg · 90% DV
B2
0.68mg · 52% DV
B5
2.16mg · 43% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
324mg · 46% DV
Iodine
54µg · 36% DV
Zinc
2.16mg · 20% DV
Sodium
252mg · 11% DV
Potassium ⭐
261mg · 8% DV
Omelette (3 eggs, 2 tbsp oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette (3 eggs, 2 tbsp oil)
To burn the 378 calories in 1 piece (medium) (180 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 Omelette (3 eggs, 2 tbsp oil)?
An omelette made with three eggs and two tablespoons of oil is a simple pan-cooked egg dish, enjoyed in many cuisines. Across English-speaking countries, it is often served for breakfast or brunch, either plain or filled with ingredients such as vegetables, herbs or cheese. It also works as a quick lunch with salad or toast.
This omelette provides protein from the eggs, while the oil contributes much of its fat and energy. For a lighter version, use a good non-stick pan and less oil; adding vegetables brings extra variety and makes a satisfying meal alongside a fresh salad.
How Nutritious Is Omelette (3 eggs, 2 tbsp oil)?
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 Omelette (3 eggs, 2 tbsp oil) 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 Omelette (3 eggs, 2 tbsp oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (3 eggs, 2 tbsp oil) 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
Omelette (3 eggs, 2 tbsp oil) Fat Profile
SATURATED
6.66g
MONOUNSATURATED
18.36g
POLYUNSATURATED
4.32g
Omega 6:3 ratio 17.2:1
Above the ideal 4:1 (17.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.