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Omelette (1 whole egg, 3 egg whites) Calories
High protein, low fat, low calorie
CALORIES
GI
POTASSIUM
FIBER
Omelette (1 whole egg, 3 egg whites) Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
0.7g
· 4%
Protein
11.2g
· 65%
Fat
2.4g
· 31%
Fiber
0g
Omelette (1 whole egg, 3 egg whites) Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B2
0.28mg · 22% DV
B12
0.5µg · 21% DV
B5
0.8mg · 16% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
120mg · 17% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
Omelette (1 whole egg, 3 egg whites) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (1 whole egg, 3 egg whites) 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 (1 whole egg, 3 egg whites) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (1 whole egg, 3 egg whites) Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 (1 whole egg, 3 egg whites) Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Foods Similar to Omelette (1 whole egg, 3 egg whites)
Omelette (1 whole egg, 3 egg whites) — Frequently Asked Questions
Can this omelette be cooked without added oil?
Yes, a good non-stick pan over low to medium heat usually works well without extra oil. A small splash of water and a lid can help it set without drying out.
Why does an omelette turn rubbery?
The usual causes are overbeating and cooking it too long over high heat. Beat just until combined and cook gently for a softer texture.
Do you need to add milk to an omelette?
No, milk is optional rather than necessary. A little milk or water can make it feel softer, but too much can make the mixture watery and harder to cook well.
Is this omelette only for breakfast?
Not at all; it works at any meal when you want a quick protein-based option. It is especially practical for a light meal paired with vegetables or toast.
Is it better before or after a workout?
It can fit either time depending on your overall meal plan. Before training, a lighter serving may sit better; after training, pairing it with a carbohydrate source can make the meal more balanced.
What goes well with this omelette to make a fuller meal?
Vegetables add volume and flavor, while foods like whole-grain toast, potatoes, or fruit can round out the meal. That makes it more satisfying than eating eggs alone.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best kept in a sealed container and eaten within 1 to 2 days. Leaving it at room temperature for long periods is not recommended for food safety.
Can you freeze a cooked omelette?
Yes, but the texture may become slightly watery or spongy after thawing. Freezing individual portions and reheating gently usually gives the best result.
Is it a problem to eat an egg-based omelette every day?
For many healthy people, it can fit into a balanced diet in sensible portions. People with egg allergy or specific medical advice about egg intake should follow guidance from their clinician or dietitian.
How is this different from an omelette made only with egg whites?
Because it includes one whole egg, it usually has richer flavor, color, and mouthfeel. The yolk also provides nutrients such as choline that an all-white omelette contains in much smaller amounts.
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Nutrition data compiled from USDA FoodData Central and scientific sources.