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Omelette (3 Eggs) Calories
High protein, rich in B12 and vitamin D, filling breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (whole) of Omelette (3 Eggs) (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 2.3 g of carbs, 20.2 g of protein, 20 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.
What is Omelette (3 Eggs)?
A three-egg omelette is made by beating eggs and cooking them in a pan, often folded once set. It can be kept plain or filled with ingredients such as cheese, herbs or vegetables. The centre is usually soft and tender, with a lightly browned outside.
It makes a filling breakfast in many places, served with toast, while a salad or vegetables can turn it into a simple lunch or supper. Naturally low in carbohydrates and a good source of protein, it suits a range of eating styles. For a lighter plate, use only a little cooking fat and add fresh vegetables on the side.
Omelette (3 Eggs) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.3g
· 0% DV
Protein
11.2g
· 22% DV
Fat
11.1g
· 14% 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 3% · Protein 30% · Fat 67%
Omelette (3 Eggs) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.2mg · 24% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
170mg · 24% DV
Iodine
35µg · 23% DV
Iron
2mg · 11% DV
How Nutritious Is Omelette (3 Eggs)?
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.
Omelette (3 Eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette (3 Eggs)
To burn the 154 calories in 100 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.
Is 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 Omelette (3 Eggs) Contain Allergens?
Contains these allergens:
Which Diets Is 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
Omelette (3 Eggs) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Compare Omelette (3 Eggs)
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Frequently Asked Questions About Omelette (3 Eggs)
How do you make a fluffy three-egg omelette?
For a fluffy three-egg omelette, beat the eggs just until blended and cook them over medium-low heat in a lightly buttered pan. Gently move the cooked edges inward so uncooked egg reaches the pan, then stop cooking while the centre is still soft.
Why does a three-egg omelette turn rubbery?
A three-egg omelette turns rubbery when it is cooked too long or over high heat, which tightens the egg proteins. Remove it from the pan while it is still slightly soft; residual heat will finish cooking it.
Should you add milk to a three-egg omelette?
No, milk is not necessary for a three-egg omelette. A small splash can make the mixture taste softer, but too much adds moisture and can keep the eggs from setting neatly; beating the eggs well is enough.
How do you stop a three-egg omelette from sticking to the pan?
Use a clean nonstick pan, warm it before adding the fat, and let the fat coat the cooking surface. Pour in the eggs only once the pan is hot, then loosen the edges gently as the three-egg omelette sets.
What fillings go well in a three-egg omelette?
Cheese, cooked mushrooms, spinach, peppers, and herbs all work well in a three-egg omelette. Cook watery vegetables first and let them lose excess moisture; adding them raw can make the eggs soggy and harder to fold.
How do you fold a three-egg omelette without breaking it?
Fold a three-egg omelette when the top is nearly set but still slightly moist. Slide a flexible spatula underneath one side and bring it over the filling; avoid overfilling, which makes the omelette more likely to split.
Can you make a three-egg omelette ahead of time?
Yes, you can cook a three-egg omelette ahead and refrigerate it in a covered container. It is best freshly made, but you can reheat it gently until hot throughout; high heat can make the eggs tough.
Can you freeze a three-egg omelette?
Yes, a three-egg omelette can be frozen, though thawing may make its texture wetter or less tender. Cool it first, wrap it well, and thaw it in the refrigerator before reheating thoroughly.
Is a three-egg omelette a good breakfast for keeping you full?
Yes, a three-egg omelette can be a filling breakfast because eggs provide protein. Pairing it with vegetables and whole-grain toast adds variety and can make the meal more sustaining than eating the omelette alone.
Can a three-egg omelette raise cholesterol?
A three-egg omelette contains dietary cholesterol because it is made with three eggs, but that does not mean it raises everyone’s blood cholesterol in the same way. If you have been advised to limit dietary cholesterol, ask your healthcare professional how eggs fit your plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.