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Omelette (with 3 beaten eggs) Calories
High in protein and B12, quick breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (with 3 beaten eggs) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.3g
· 3%
Protein
11.1g
· 30%
Fat
11g
· 67%
Fiber
0g
Omelette (with 3 beaten eggs) 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
170mg · 24% DV
Iodine
25µg · 17% DV
Zinc
1mg · 9% DV
Omelette (with 3 beaten eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (with 3 beaten eggs) 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 (with 3 beaten eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (with 3 beaten eggs) 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 (with 3 beaten eggs) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
Foods Similar to Omelette (with 3 beaten eggs)
Omelette (with 3 beaten eggs) — Frequently Asked Questions
Why does an omelette sometimes turn rubbery?
Usually because it is cooked too hot for too long. Lower heat and shorter cooking help keep the texture tender.
Does adding milk make an omelette fluffier?
Not necessarily. Milk can thin the mixture, while thorough whisking and proper pan heat usually matter more for a light texture.
Is a 3-egg omelette better before or after a workout?
It depends on the meal and your goal. On its own, it provides protein and fat, so many people pair it with an easy-to-digest carbohydrate before training or eat it as part of a balanced post-workout meal.
How long does a cooked omelette keep in the fridge?
A cooked omelette will usually keep for about 3 to 4 days in a sealed container in the refrigerator. Reheat until fully hot before eating.
Can you freeze an omelette?
Yes, but the texture may become a bit watery or spongy after thawing. Freezing individual portions in airtight packaging works best.
What goes well with an omelette to make a more balanced meal?
Vegetables add volume and variety, while foods like whole-grain toast, potatoes, or fruit can round out the meal. The best pairing depends on whether you want more fullness, more carbohydrate, or a lighter plate.
Is an egg-white omelette always healthier than a whole-egg omelette?
No. Egg whites are mostly protein, but the yolk also contains important nutrients, so whole eggs can still fit well in a balanced diet for many people.
Why does an omelette stick to the pan?
Sticking is usually caused by poor pan condition, incorrect heat, or too little fat. A well-heated nonstick or properly seasoned pan makes a big difference.
Is it okay to eat an omelette every day?
For many people, yes, if it fits into an overall varied diet. People with egg allergy or those given specific medical advice about egg intake should be more cautious.
Do fillings like cheese, sausage, or vegetables change the nutrition a lot?
Yes, fillings can change the overall nutrition substantially. Cheese and processed meats can raise fat and salt, while vegetables mainly add bulk and variety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.