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Omelette (3 eggs, olive oil) Calories
High protein, healthy fats, vitamin B12, iron
CALORIES
GI
POTASSIUM
FIBER
Omelette (3 eggs, olive oil) Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
1.5g
· 3%
Protein
12.5g
· 27%
Fat
14.2g
· 70%
Fiber
0g
Omelette (3 eggs, olive oil) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.3µg · 54% DV
B2
0.38mg · 29% DV
B5
1.1mg · 22% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
180mg · 26% DV
Iodine
27µg · 18% DV
Iron
2mg · 11% DV
Omelette (3 eggs, olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (3 eggs, olive 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, olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (3 eggs, olive 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, olive oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
8.3g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
Foods Similar to Omelette (3 eggs, olive oil)
Omelette (3 eggs, olive oil) — Frequently Asked Questions
Why does an omelette sometimes turn rubbery?
Usually because it is cooked too hot or for too long, which tightens the egg proteins. Lower heat and shorter cooking give a softer texture.
How is an omelette cooked in olive oil different from one cooked in butter?
Olive oil gives a lighter, slightly fruity flavor and is common in Mediterranean-style cooking. Butter gives a richer, more dairy-forward taste and a heavier mouthfeel.
Do you need to add milk to an omelette?
No, milk is not necessary for a good omelette. Too much can water down the eggs, while proper whisking and gentle heat do more for texture.
Is an omelette better before or after a workout?
It is often more convenient after training because it provides protein. Before training, the fat content may sit heavily for some people, so timing and portion size depend on personal tolerance.
Is it okay to eat an omelette at night?
Yes, it can be eaten at night. It is filling, but richer meals may cause discomfort for some people late in the evening, so a simple portion may be easier to digest.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best kept in a sealed container in the refrigerator and eaten within 1–2 days. It should not be left at room temperature for long.
Can you freeze a cooked omelette?
Yes, but the texture may become a bit watery or spongy after thawing. Freezing plain portions tightly wrapped usually works best.
What goes well with an omelette for a more balanced meal?
Vegetables, salad, or fresh breakfast sides make the meal more balanced and satisfying. If you want more carbohydrates, you can pair it with whole grain bread or potatoes.
Is eating an omelette every day a problem?
For healthy people, eating an omelette daily is not automatically a problem; the overall diet pattern and variety matter more. People with an egg allergy should avoid it, and some may need to follow individual medical advice on fat or cholesterol intake.
Which is healthier: an omelette or boiled eggs?
It depends on how they are prepared. Boiled eggs do not need added fat, while an omelette made with olive oil can still fit a healthy diet but becomes more energy-dense as more oil is used.
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Nutrition data compiled from USDA FoodData Central and scientific sources.