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Omelette (with 3 eggs) Calories
High protein, good fat source, rich in B12 and D vitamins
CALORIES
GI
POTASSIUM
FIBER
Omelette (with 3 eggs) Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.2g
· 3%
Protein
11.2g
· 30%
Fat
11.2g
· 67%
Fiber
0g
Omelette (with 3 eggs) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Omelette (with 3 eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (with 3 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 eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (with 3 eggs) 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 (with 3 eggs) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Foods Similar to Omelette (with 3 eggs)
Omelette (with 3 eggs) — Frequently Asked Questions
Can a 3-egg omelette be eaten outside breakfast?
Yes. It works well as a quick protein-based meal at lunch or dinner, especially when paired with vegetables and a carbohydrate source for better balance.
Why does an omelette turn watery or rubbery?
Usually because it is cooked too hot or for too long. Gentle heat and removing it while still slightly soft help keep the texture tender.
Does adding milk really make an omelette fluffier?
A small amount of milk or water can lighten the texture, but too much can make it weep. Good whisking and moderate heat usually matter more than the liquid.
Is a 3-egg omelette better before or after a workout?
It can fit either time, but on its own it may feel heavy before training for some people. After exercise, pairing it with toast, potatoes, or fruit can make it a more complete recovery meal.
What should I add to an omelette to make it more filling?
Vegetables add volume, while foods like cheese, yogurt on the side, or avocado can increase staying power. Spinach, mushrooms, peppers, and tomatoes are common choices.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1 to 2 days when refrigerated in a sealed container. Reheat it thoroughly before eating.
Can you freeze a cooked omelette?
Yes, but the texture may become a bit drier or spongier after thawing. Plain omelettes or ones with low-moisture fillings usually freeze better.
Is omelette automatically unhealthy because of cholesterol?
No. For most healthy people, eggs can be part of a balanced diet, but anyone with specific medical advice about cholesterol, diabetes, or cardiovascular risk should follow their clinician’s guidance.
Is an omelette healthier than boiled eggs?
It depends on how the omelette is cooked. Boiled eggs are simpler, while an omelette can be just as reasonable if it is not loaded with extra fat and is cooked with sensible portions.
How can I stop an omelette from sticking to the pan?
Preheat the pan properly and spread a small amount of fat evenly over the surface. A nonstick pan and waiting until the eggs set before moving them also help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.