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Omelette (3 Eggs, Low Oil) Calories
High protein, low oil, filling
CALORIES
GI
POTASSIUM
FIBER
Omelette (3 Eggs, Low Oil) Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
1.3g
· 4%
Protein
11.5g
· 34%
Fat
9.5g
· 62%
Fiber
0g
Omelette (3 Eggs, Low Oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.35mg · 27% DV
B5
1.2mg · 24% DV
Minerals
Selenium
21µg · 38% DV
Phosphorus
170mg · 24% DV
Iodine
30µg · 20% DV
Zinc
1mg · 9% DV
Omelette (3 Eggs, Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (3 Eggs, Low 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, Low Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (3 Eggs, Low 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, Low Oil) Fat Profile
SATURATED
2.9g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Omelette (3 Eggs, Low Oil)
Omelette (3 Eggs, Low Oil) — Frequently Asked Questions
Why does an omelette sometimes turn rubbery?
The usual cause is overcooking. Cooking on low to medium heat and taking it off the pan while still slightly moist helps keep it tender.
How can I cook a low-oil omelette without it sticking?
Use a well-heated non-stick pan and avoid adding the eggs before the pan is ready. Stirring briefly at the start, then letting the eggs set, also helps reduce sticking.
Does adding milk really make an omelette fluffier?
Not always. Too much milk can thin the mixture, while proper whisking and gentler heat usually do more for a light texture.
Is an omelette better before or after a workout?
It depends on the meal around it. On its own it can work as a lighter pre-workout option, while after training it is often more balanced with a carbohydrate source such as bread, potatoes, or fruit.
Is eating an omelette at night too heavy?
That depends on the portion and what is added to it. A plain or vegetable omelette made with very little oil is often manageable as an evening meal for many people.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1 to 2 days when stored in a sealed container in the refrigerator. It should not be left at room temperature for long.
Can you freeze a cooked omelette?
Yes, but the texture may become wetter or slightly spongy after thawing. Simpler omelettes with fewer watery fillings usually freeze better.
Does adding vegetables to an omelette make a nutritional difference?
Yes. Vegetables can add volume and fiber, making the meal more filling and varied.
Which is better for breakfast: an omelette or boiled eggs?
Neither is universally better; it depends on convenience and what you want from the meal. An omelette is easier to combine with vegetables and other ingredients, while boiled eggs are more portable and consistent.
Who should be careful with omelettes?
Anyone with an egg allergy should avoid them. People who have been advised by a clinician to limit egg intake for a specific medical reason should also tailor portion size and frequency accordingly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.