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Omelette (3 eggs, 30g butter) Calories
High protein, rich in B12 and D vitamins, good fat source
CALORIES
GI
POTASSIUM
FIBER
Omelette (3 eggs, 30g butter) Nutrition Facts
Selected: 100 g
240
KCAL / 100G
Carbs
1.5g
· 2%
Protein
13.5g
· 22%
Fat
20.2g
· 76%
Fiber
0g
Omelette (3 eggs, 30g butter) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.6µg · 67% DV
B2
0.45mg · 35% DV
B5
1.5mg · 30% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
180mg · 26% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Omelette (3 eggs, 30g butter) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (3 eggs, 30g butter) 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, 30g butter) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (3 eggs, 30g butter) 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, 30g butter) Fat Profile
SATURATED
10.8g
MONOUNSATURATED
6.5g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
Foods Similar to Omelette (3 eggs, 30g butter)
Omelette (3 eggs, 30g butter) — Frequently Asked Questions
Why does an omelette turn rubbery, and how can I keep it soft?
Overcooking tightens the egg proteins and makes the texture tough. Use medium-low heat and take it off the pan while it still looks slightly moist.
Does adding milk really make an omelette fluffier?
A small amount of milk or water can lighten the texture, but whisking and heat control matter more. Too much liquid can make the omelette watery and harder to set.
What changes if I use olive oil instead of butter?
The main difference is flavor and mouthfeel: butter gives a richer, more classic taste, while olive oil tastes lighter and more savory. The eggs still provide protein, but the overall character of the dish changes.
Is an omelette better before or after a workout?
Its protein makes it a practical post-workout meal component. Before training, the higher fat content may feel heavy for some people, so timing and portion size matter.
Is it okay to eat an omelette at night?
Yes, it can be a convenient evening meal or snack. However, a richer omelette may be uncomfortable late at night for people prone to reflux or slow digestion.
What should I eat with an omelette to make it a more balanced meal?
Vegetables add volume and make the meal feel more complete. If you need more energy, adding a carbohydrate source such as whole-grain toast, potatoes, or fruit can make it more balanced.
How long does a cooked omelette keep in the fridge?
If cooled promptly and stored in a sealed container, it is best eaten within 1–2 days. Leaving cooked eggs at room temperature for too long is not recommended for food safety.
Can you freeze an omelette?
Yes, but the texture may become spongier or release some water after thawing. Wrap it well and reheat gently for the best result.
Is it a problem to eat an omelette every day?
That depends on your overall diet, portion size, and personal health needs. People with egg or dairy allergy should avoid this version, and anyone with a medical condition affecting fat tolerance or cholesterol management should follow professional advice.
Is an omelette basically pure protein?
No. It provides protein, but it also contains a substantial amount of fat, especially when made with butter, so it is not the same as a lean protein-only food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.