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Omelette (3 eggs, butter) Calories
High protein, healthy fats, classic breakfast
CALORIES
GI
POTASSIUM
FIBER
Omelette (3 eggs, butter) Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
1.5g
· 3%
Protein
13.2g
· 25%
Fat
16.5g
· 72%
Fiber
0g
Omelette (3 eggs, butter) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.36mg · 28% DV
B5
1.1mg · 22% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
180mg · 26% DV
Iodine
26µg · 17% DV
Iron
2mg · 11% DV
Omelette (3 eggs, butter) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Omelette (3 eggs, butter) 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, butter) Contain Allergens?
Contains these allergens:
Which Diets Is Omelette (3 eggs, butter) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omelette (3 eggs, butter) Fat Profile
SATURATED
7.2g
MONOUNSATURATED
5.7g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
Foods Similar to Omelette (3 eggs, butter)
Omelette (3 eggs, butter) — Frequently Asked Questions
Why does an omelette sometimes turn rubbery, and how can I prevent it?
It usually happens when it is cooked too hot or for too long. Use low to medium heat and take it off the pan while it is just set for a softer texture.
Is a butter omelette better before or after a workout?
Before training, the fat content may feel heavy for some people and slow digestion. After training, its protein can fit well as part of a recovery meal.
How long does a cooked omelette keep in the fridge?
A cooked omelette is best eaten within 1-2 days when stored in a sealed container in the refrigerator. Do not leave it at room temperature for long periods.
Can you freeze an omelette?
Yes, but the texture may become slightly watery or spongy after thawing. For best results, freeze it in portions and reheat gently in a pan.
Does adding milk always make an omelette fluffier?
Not necessarily. A fluffier omelette depends more on gentle whisking, proper heat, and not overcooking than on adding extra liquid.
Can an omelette be eaten for dinner, not just breakfast?
Yes, it can work well as a quick evening meal. Adding vegetables or a side salad makes it feel more balanced and satisfying.
What pairs well with an omelette for a more balanced meal?
Vegetables such as spinach, mushrooms, tomatoes, or peppers add volume and variety. Whole grain toast, potatoes, or fruit can round out the meal depending on your needs.
Which is more filling: a plain omelette or an egg dish with vegetables?
Fullness depends on the whole meal, not just the eggs. Vegetable-based egg dishes often add more volume, while a butter omelette is more energy-dense in a smaller portion.
Should everyone limit omelettes because of cholesterol?
No, it depends on the person’s overall diet and health status. People with lipid disorders, cardiovascular disease, or specific medical advice should discuss egg and saturated fat intake with a clinician.
Does using olive oil instead of butter make a big difference?
It changes both flavor and fat profile. Butter gives a richer taste, while olive oil can feel lighter, so the better choice depends on your preferences and overall eating pattern.
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Nutrition data compiled from USDA FoodData Central and scientific sources.