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Omelette (3 eggs, 30g oil) Calories
High protein, healthy fats, filling breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (3 eggs, 30g oil) Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
1.2g
· 2%
Protein
10.2g
· 18%
Fat
20.2g
· 80%
Fiber
0g
Omelette (3 eggs, 30g oil) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.2µg · 50% DV
B2
0.36mg · 28% DV
B5
1.1mg · 22% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Omelette (3 eggs, 30g oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (3 eggs, 30g oil) 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 oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (3 eggs, 30g oil) 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 oil) Fat Profile
SATURATED
4.2g
MONOUNSATURATED
11.2g
POLYUNSATURATED
3.1g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
Foods Similar to Omelette (3 eggs, 30g oil)
Omelette (3 eggs, 30g oil) — Frequently Asked Questions
Why does an omelette turn watery, and how can I prevent it?
Overbeating the eggs, overcrowding the pan, or cooking too slowly can make an omelette release water. A preheated pan and quick cooking over medium heat usually give a better texture.
What type of oil works best for an omelette?
Olive oil, butter, or a neutral cooking oil can all work, depending on the flavor you want and the heat level. Letting the oil get too hot can affect both taste and texture.
Does adding milk actually make an omelette fluffier?
A small amount of milk or water can soften the texture, but too much can make the omelette rubbery or watery. Fluffiness depends more on whisking and cooking technique than on dairy.
Is an omelette better before or after a workout?
Because it is protein-focused, an omelette is often more practical after training as part of recovery. Before exercise, a higher-fat version may feel heavy for some people.
What should I eat with an omelette to make it a more balanced meal?
Vegetables, whole-grain bread, or yogurt can make the meal more filling and varied. Adding fiber-rich sides is especially useful because omelettes themselves do not provide fiber.
How long does a cooked omelette keep in the fridge?
A cooked omelette usually keeps for 1 to 2 days in the refrigerator in a sealed container. Reheat it thoroughly before eating.
Can a cooked omelette be frozen?
Yes, but the texture may become softer and slightly watery after thawing. Freezing individual portions in airtight containers works best.
Does eating omelettes automatically raise cholesterol?
Not automatically, and the response varies from person to person. Overall diet, saturated fat intake, and individual health status matter more than one omelette on its own.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them. People who have been advised to monitor cholesterol, gallbladder issues, or specific medical diets should also consider portion size and frequency.
What is the practical difference between an omelette and boiled eggs?
An omelette is more flexible because you can add vegetables, herbs, or cheese and eat it as a full dish. Boiled eggs are simpler, easier to carry, and do not require added cooking fat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.