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Egg Omelette (3 whites, 1 yolk) Calories
High protein, low fat, yolk adds vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Egg Omelette (3 whites, 1 yolk) Nutrition Facts
Selected: 100 g
77
KCAL / 100G
Carbs
1.1g
· 6%
Protein
11.2g
· 62%
Fat
2.6g
· 32%
Fiber
0g
Egg Omelette (3 whites, 1 yolk) Vitamins & Minerals
Vitamins
Biotin
11µg · 37% DV
B2
0.34mg · 26% DV
B12
0.5µg · 21% DV
B5
0.9mg · 18% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
130mg · 19% DV
Iodine
23µg · 15% DV
Zinc
1mg · 9% DV
Egg Omelette (3 whites, 1 yolk) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Omelette (3 whites, 1 yolk) 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 whites, 1 yolk) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Omelette (3 whites, 1 yolk) 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 whites, 1 yolk) Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Egg Omelette (3 whites, 1 yolk)
Egg Omelette (3 whites, 1 yolk) — Frequently Asked Questions
Is a 3-white, 1-yolk omelette worse for muscle building than whole eggs?
No. It still provides plenty of protein, but with less fat than an omelette made with more whole eggs, so it can feel lighter and easier to fit into a higher-protein meal plan.
Is this omelette better at breakfast or after a workout?
It works well for both. Its high-protein, relatively lean profile makes it especially convenient after training if you want something light.
How do I keep this omelette from turning rubbery or dry?
Cook it over low to medium heat and avoid overcooking. Omelettes with more egg white than yolk dry out faster, so taking them off the heat while still just set helps.
What should I pair with this omelette to make it a more balanced meal?
Vegetables add volume and flavor, while foods like whole-grain toast, oats, or potatoes make it more filling. Adding avocado, olive oil, or cheese can also improve satiety and texture.
Can I meal-prep this omelette and store it?
Yes. Let it cool, refrigerate it in a sealed container, and reheat gently for the best texture.
Can it be frozen?
Yes, but the texture may become a bit watery or firmer after thawing. It is usually best fresh, though slow reheating helps if you freeze it.
Is this omelette automatically bad for cholesterol?
No. For most healthy people, an omelette with one yolk is not automatically a problem, but anyone with a medical condition affecting cholesterol should follow personal medical advice.
Why might this omelette not keep me full for very long on its own?
Protein helps with fullness, but meals that are low in fibre and relatively low in fat may wear off faster for some people. Pairing it with vegetables, whole grains, or healthy fats can help.
What is the benefit of using 1 yolk instead of only egg whites?
One yolk improves flavor and gives a softer, less chalky texture. It also helps the omelette hold together better during cooking.
Who should be careful with this omelette?
People with an egg allergy should avoid it. Undercooked eggs also carry more food-safety risk for pregnant people, young children, older adults, and anyone with a weakened immune system, so thorough cooking is safer.
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Nutrition data compiled from USDA FoodData Central and scientific sources.