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Omelette (3 Egg Whites, 1 Egg Yolk) Calories
High protein, low fat, balanced vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Omelette (3 Egg Whites, 1 Egg Yolk) Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
0.7g
· 4%
Protein
10.8g
· 57%
Fat
3.3g
· 39%
Fiber
0g
Omelette (3 Egg Whites, 1 Egg Yolk) Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B2
0.36mg · 28% DV
B12
0.5µg · 21% DV
Vitamin A
120µg · 13% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
110mg · 16% DV
Iodine
20µg · 13% DV
Zinc
1mg · 9% DV
Omelette (3 Egg Whites, 1 Egg Yolk) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (3 Egg Whites, 1 Egg Yolk) 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 Egg Whites, 1 Egg Yolk) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (3 Egg Whites, 1 Egg Yolk) 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 Egg Whites, 1 Egg Yolk) Fat Profile
SATURATED
1g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Omelette (3 Egg Whites, 1 Egg Yolk)
Omelette (3 Egg Whites, 1 Egg Yolk) — Frequently Asked Questions
Is this omelette a good choice compared with a whole-egg omelette for building muscle?
It is a popular option when someone wants a protein-focused meal with less fat than a whole-egg version. It can fit well after training, though some people find whole-egg omelettes more filling and flavorful.
Can this omelette be eaten at times other than breakfast?
Yes, it works well for lunch, dinner, or as a simple post-workout meal. Pairing it with vegetables and a carbohydrate source can make it more balanced and satisfying.
Why does an egg-white-heavy omelette turn rubbery, and how can I prevent that?
The usual cause is cooking it too long or over heat that is too high. Gentle heat and shorter cooking time help keep the texture softer.
Do I need to add milk to this omelette?
No, eggs alone are enough to make an omelette. A small amount of milk or yogurt can soften the texture, but too much can make it watery.
What foods go well with this omelette to make a more complete meal?
Vegetables add volume and micronutrients, while foods like whole-grain toast, oats, or potatoes provide extra staying power. If needed, avocado, cheese, or olive oil can make it richer and more satisfying.
Is this omelette helpful for weight loss?
It can be useful because protein-rich meals often help with fullness and meal structure. Still, no single food causes weight loss on its own; the overall diet pattern matters most.
Can I make this omelette ahead of time and store it?
Yes, you can cook it in advance and keep it chilled for a short time. It is usually best fresh, and reheating gently helps prevent it from drying out.
Can this omelette be frozen?
Yes, but the texture may become slightly watery or spongy after thawing. Freezing works best when it is wrapped well and reheated carefully.
Why does this omelette taste milder than a regular omelette?
Most of the richer flavor comes from the yolk, which contains much of the egg’s fat and flavor compounds. With more whites and only one yolk, the taste is naturally lighter.
Who should be careful with this omelette?
Anyone with an egg allergy should avoid it. People who need to be especially cautious with food safety should also make sure it is fully cooked rather than soft or runny.
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Nutrition data compiled from USDA FoodData Central and scientific sources.