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3-egg cheese omelet Calories
high-protein cheese omelet
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of 3-egg cheese omelet (190 g) has 409 calories. That works out to 215 calories per 100 g. It contains 4 g of carbs, 27 g of protein, 31.2 g of fat and 0 g of fiber. Its 38 µg of Biotin covers 127% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
3-egg cheese omelet Nutrition Facts
Selected: 1 piece (whole) · 190 g
409
KCAL / 190G
Carbs
4g
· 1% DV
Protein
27g
· 54% DV
Fat
31.2g
· 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 4% · Protein 27% · Fat 69%
3-egg cheese omelet nutrition facts table · 1 piece (whole) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 409 kcal | |
| Total fat | 31.2 g | 40% |
| Saturated fat | 11.59 g | 58% |
| Trans fat | 0.23 g | |
| Sodium | 608 mg | 26% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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 3-egg cheese omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 190 g | 409 kcal |
| 1 ounce (small) | 28 g | 60 kcal |
| 1 piece (half) | 95 g | 204 kcal |
| 100 g | 100 g | 215 kcal |
| 1 serving (small) | 150 g | 323 kcal |
| 1 cup (diced) | 180 g | 387 kcal |
| 1 serving (medium) | 190 g | 409 kcal |
| 1 serving (large) | 240 g | 516 kcal |
Calculated from 215 calories per 100 g.
Frequently Asked Questions About 3-egg cheese omelet
How do you make a 3-egg cheese omelet?
Whisk the eggs until the yolks and whites are combined, then pour them into a lightly greased, heated pan. When the edges begin to set, add grated or crumbled cheese, fold the omelet, and cook gently until the egg is set.
What cheese is best in a 3-egg cheese omelet?
Cheddar, Monterey Jack, Swiss, feta, or a combination all work in a 3-egg cheese omelet. Choose a melting cheese for a smooth, stretchy filling; feta adds a salty, crumbly contrast, so taste before adding extra salt.
Should you add milk to a 3-egg cheese omelet?
No, milk is not necessary in a 3-egg cheese omelet. Properly whisked eggs cooked over moderate heat make a tender omelet; adding too much liquid can make it watery and more likely to tear when folded.
Why is my 3-egg cheese omelet watery?
A 3-egg cheese omelet is often watery because vegetables release moisture or the eggs are undercooked. Cook watery vegetables separately first, drain them, and let the omelet set before folding; very wet cheeses can also add liquid.
How do you fold a 3-egg cheese omelet without breaking it?
To fold a 3-egg cheese omelet without breaking it, wait until the bottom is set while the top is still slightly soft, and avoid overfilling it. Slide a flexible spatula under one side and fold gently over the cheese.
Can you make a 3-egg cheese omelet with vegetables?
Yes, vegetables make a flavorful filling for a 3-egg cheese omelet. Sauté mushrooms, peppers, onions, or spinach first so they release moisture and soften, then add them with the cheese after the eggs begin to set.
What should you serve with a 3-egg cheese omelet?
A 3-egg cheese omelet pairs well with toast, sautéed potatoes, or a fresh green salad. For a lighter plate, serve it with sliced tomatoes, fruit, or lightly dressed greens rather than adding another rich side.
Can you reheat a 3-egg cheese omelet?
Yes, you can reheat a 3-egg cheese omelet, although the eggs may become firmer. Refrigerate leftovers promptly in a covered container, then warm a portion gently in a skillet or microwave until heated through.
Can you freeze a 3-egg cheese omelet?
Yes, a 3-egg cheese omelet can be frozen, but thawed eggs may have a softer or slightly watery texture. Cool it, wrap individual portions airtight, freeze, and thaw in the refrigerator before reheating thoroughly.
Can you make a 3-egg cheese omelet ahead for breakfast?
Yes, you can make a 3-egg cheese omelet ahead, though it tastes best freshly cooked. For a quick breakfast, cook it the night before, cool and refrigerate it promptly, then reheat it gently in the morning.
3-egg cheese omelet Vitamins & Minerals
Vitamins
Biotin
38µg · 127% DV
B12
2.24µg · 93% DV
B2
0.74mg · 57% DV
Vitamin A
376.2µg · 42% DV
Minerals
Selenium
46µg · 84% DV
Phosphorus
466mg · 67% DV
Iodine
61µg · 41% DV
Calcium
342mg · 34% DV
Sodium
608mg · 26% DV
Potassium ⭐
323mg · 10% DV
3-egg cheese omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 3-egg cheese omelet
To burn the 409 calories in 1 piece (whole) (190 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 cheese omelet?
A 3-egg cheese omelet is made by beating eggs, cooking them in a pan and adding cheese, either folded inside or melted through. Omelets have a long history in European cooking, while this straightforward version is now familiar in breakfasts around the world and easy to make at home.
It is tender with a lightly browned exterior, and the cheese adds a savoury, creamy bite. Serve it hot for breakfast or a quick lunch, with toast, salad or sliced vegetables. Eggs and cheese make it a filling, protein-rich choice; for a lighter plate, use a modest amount of cheese and pair the omelet with fresh vegetables.
How Nutritious Is 3-egg cheese omelet?
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 cheese omelet 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 cheese omelet Contain Allergens?
Contains these allergens:
Which Diets Is 3-egg cheese omelet Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
3-egg cheese omelet Fat Profile
SATURATED
11.59g
MONOUNSATURATED
11.78g
POLYUNSATURATED
3.42g
Omega 6:3 ratio 13.7:1
Above the ideal 4:1 (13.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.