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Omelette with onion (3 eggs) Calories
High protein, rich in B12 and iron, filling breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette with onion (3 eggs) Nutrition Facts
Selected: 100 g
144
KCAL / 100G
Carbs
3.2g
· 9%
Protein
9.8g
· 27%
Fat
10.1g
· 64%
Fiber
0.6g
Omelette with onion (3 eggs) Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.1µg · 46% DV
B2
0.33mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
170mg · 24% DV
Iodine
26µg · 17% DV
Iron
2mg · 11% DV
Omelette with onion (3 eggs) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette with onion (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 onion (3 eggs) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with onion (3 eggs) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Omelette with onion (3 eggs) Fat Profile
SATURATED
2.8g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
Foods Similar to Omelette with onion (3 eggs)
Omelette with onion (3 eggs) — Frequently Asked Questions
Why does an onion omelette sometimes turn watery?
Onions release moisture as they cook, especially if they go into the pan raw. Cooking the onion first helps evaporate excess water and gives the omelette a firmer texture.
Is it better to use raw or pre-cooked onion in an omelette?
It depends on the result you want. Pre-cooked onion tastes sweeter and softer, while raw onion added to the eggs keeps a sharper flavor and a bit more bite.
Is an onion omelette a good pre-workout meal?
It can be, but the fat from eggs may feel heavy for some people right before training. If eating it close to exercise, a smaller portion and a lighter side usually work better.
Is an onion omelette suitable after a workout?
Yes, because eggs provide protein. Pairing it with a carbohydrate source such as bread, potatoes, or fruit can make it a more balanced recovery meal.
How long does an onion omelette keep in the fridge?
If cooled promptly and stored in a sealed container, it is usually best eaten within 1-2 days. Egg dishes should not be left at room temperature for long.
Can you freeze an onion omelette?
Yes, but the texture may become slightly rubbery or watery after thawing. Freezing in portions and reheating gently gives the best result.
What goes well with an onion omelette?
Tomatoes, leafy greens, whole-grain bread, and yogurt are common pairings. They make the meal more filling and add contrast in flavor and texture.
Which is more filling: an onion omelette or menemen?
An omelette is often more filling because it is denser and more egg-focused. Menemen usually feels lighter because it contains more vegetables and moisture.
Is it okay to eat an onion omelette every day?
It can fit into a routine for some healthy adults, but variety is still important. It is better to balance it with different protein sources and the rest of your daily fat and salt intake.
Who should be careful with an onion omelette?
Anyone with an egg allergy should avoid it. Onion may also trigger bloating, reflux, or digestive discomfort in some people with sensitive stomachs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.