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Omelette (3 eggs, low cheese) Calories
High protein, low cheese, ideal for breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (3 eggs, low cheese) Nutrition Facts
Selected: 100 g
160
KCAL / 100G
Carbs
2.1g
· 5%
Protein
12.5g
· 31%
Fat
11.5g
· 64%
Fiber
0g
Omelette (3 eggs, low cheese) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.2µg · 50% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Calcium
110mg · 11% DV
Omelette (3 eggs, low cheese) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (3 eggs, low cheese) 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, low cheese) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (3 eggs, low cheese) 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, low cheese) Fat Profile
SATURATED
4g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Omelette (3 eggs, low cheese)
Omelette (3 eggs, low cheese) — Frequently Asked Questions
Why does an omelette turn watery, and how can I prevent it?
High heat and overcooking can make eggs release moisture. Cook on medium-low heat, avoid overloading it with cheese, and take it off the pan as soon as it is just set.
Is a 3-egg low-cheese omelette only for breakfast?
No, it works well for lunch or dinner too because it is filling and protein-rich. After training, some people do better pairing it with a carbohydrate source like fruit, toast, or potatoes.
Is an omelette enough on its own for muscle gain?
It can support muscle gain because it provides protein, but it is not enough by itself. Progress depends on your total daily protein intake, overall calories, and consistent resistance training.
Does adding milk really make an omelette fluffier?
Not always; too much milk can thin the mixture and make the texture softer or watery. Beating the eggs well and controlling the pan temperature usually matters more.
How long does a cooked omelette keep in the fridge?
A cooked omelette usually keeps for 1 to 2 days in a sealed container in the refrigerator. Cool it promptly and reheat thoroughly before eating.
Can you freeze a cheese omelette?
Yes, but the texture may become slightly rubbery or watery after thawing. Freeze it in portions, wrap it well, and reheat gently for the best result.
What should I eat with an omelette to make it a more balanced meal?
Vegetables like spinach, mushrooms, tomatoes, or peppers add volume and variety. If you want more sustained energy, pair it with a carbohydrate source such as whole-grain toast, oats, or fruit.
Is it bad to eat an omelette every day?
For many healthy people, it can fit into a balanced diet. It is still a good idea to vary your protein sources and include different vegetables across the week.
Who should be careful with a low-cheese omelette?
Anyone with egg or dairy allergy should avoid it. People who need to limit fat, have reflux, or are sensitive to cheese may want to watch the amount of cheese and cooking fat used.
Which is a better choice: an omelette or boiled eggs?
It depends on your goal. An omelette is easier to turn into a full meal with vegetables, while boiled eggs are simpler, more portable, and usually need no added fat to prepare.
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Nutrition data compiled from USDA FoodData Central and scientific sources.