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Omelette (3 eggs, no oil) Calories
High protein, no added fat, filling
CALORIES
GI
POTASSIUM
FIBER
Omelette (3 eggs, no oil) Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
1.2g
· 4%
Protein
11.5g
· 34%
Fat
9.5g
· 62%
Fiber
0g
Omelette (3 eggs, no oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
190mg · 27% DV
Iodine
32µg · 21% DV
Iron
2mg · 11% DV
Omelette (3 eggs, no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (3 eggs, no 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, no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (3 eggs, no oil) 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 (3 eggs, no oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Omelette (3 eggs, no oil)
Omelette (3 eggs, no oil) — Frequently Asked Questions
Why does a no-oil 3-egg omelette stick to the pan, and how can I prevent it?
Sticking is more likely if the pan is not properly preheated before the eggs go in. A good nonstick pan, moderate heat, and minimal stirring once the eggs set will help.
How do I cook an omelette without making it dry and rubbery?
High heat makes eggs tighten too fast and turn tough. Cook on low to medium heat and let residual heat finish the center for a softer texture.
Is a no-oil omelette a good choice for muscle building?
It can fit well into a muscle-supportive diet because it provides protein in a convenient form. The bigger factors are your total daily protein intake, overall energy intake, and training plan.
Is it better before or after a workout?
Before training, a plain omelette may feel light for some people but a bit heavy for others because eggs digest more slowly than quick carbs. After training, it works well as a protein source, especially if paired with carbohydrates like toast, potatoes, or fruit.
Does eating an omelette at night cause weight gain?
Eating it at night does not automatically cause weight gain; your total intake over the day matters more. If late meals bother your digestion, keep the portion and sides simple.
What should I eat with a 3-egg omelette to make it a more balanced meal?
Vegetables add volume and can make the meal more filling. Adding whole-grain bread, oats, potatoes, or fruit can make it more balanced for active people who also need carbohydrates.
Do I need to add milk to an omelette?
No, milk is optional. It may soften the texture slightly, but too much can make the mixture watery; well-beaten eggs alone are enough for a good omelette.
How long does a cooked omelette keep in the fridge?
It should not sit at room temperature for long after cooking. Once cooled and stored in a sealed container, it is generally best eaten within 1–2 days.
Can I freeze a cooked omelette?
Yes, but the texture may become a bit watery or spongy after thawing. Freeze it in portions, wrap it well, and reheat gently so it does not dry out.
Who should be careful with a 3-egg omelette?
Anyone with an egg allergy should avoid it. People who have been told by a clinician to limit eggs because of cholesterol concerns, gallbladder issues, or another medical condition should follow that advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.