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Three-Egg Cheddar Omelet Calories
High protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (whole) of Three-Egg Cheddar Omelet (178 g) has 329 calories. That works out to 185 calories per 100 g. It contains 1.4 g of carbs, 25.8 g of protein, 23.7 g of fat and 0 g of fiber. Its 4.6 µg of B12 covers 193% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Three-Egg Cheddar Omelet Nutrition Facts
Selected: 1 serving (whole) · 178 g
329
KCAL / 178G
Carbs
1.4g
· 1% DV
Protein
25.8g
· 52% DV
Fat
23.7g
· 30% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 32% · Fat 66%
Three-Egg Cheddar Omelet nutrition facts table · 1 serving (whole) (178 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 329 kcal | |
| Total fat | 23.7 g | 30% |
| Saturated fat | 10.86 g | 54% |
| Trans fat | 0.62 g | |
| Sodium | 386 mg | 17% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 25.8 g | 52% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Three-Egg Cheddar Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (whole) | 178 g | 329 kcal |
| ½ serving (half) | 89 g | 165 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (small) | 130 g | 241 kcal |
| 1 serving (large) | 220 g | 407 kcal |
| 1 serving (extra large) | 280 g | 518 kcal |
| 2 serving (double) | 356 g | 659 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Three-Egg Cheddar Omelet
How do you make a Three-Egg Cheddar Omelet?
Whisk three eggs until blended, then pour them into a lightly buttered nonstick pan over medium-low heat. When the eggs are nearly set but still a little moist on top, add grated cheddar, fold the omelet, and cook until the center is set.
How do you keep a Three-Egg Cheddar Omelet fluffy?
For a fluffy Three-Egg Cheddar Omelet, whisk the eggs just until the whites and yolks are combined, then cook gently over medium-low heat. Avoid pressing the omelet flat or cooking it until dry; both can make the texture dense.
When should you add cheddar to a Three-Egg Cheddar Omelet?
Add cheddar to a Three-Egg Cheddar Omelet when the eggs are mostly set but the surface is still slightly moist. Grated cheese melts quickly, and folding the omelet over it traps heat so the filling turns soft and gooey.
Why does a Three-Egg Cheddar Omelet turn watery?
A Three-Egg Cheddar Omelet can turn watery if vegetables release moisture into the eggs or if too much milk is added. Cook watery vegetables, such as mushrooms or spinach, first and let excess liquid evaporate before adding the eggs.
Can you bake a Three-Egg Cheddar Omelet instead of cooking it in a pan?
Yes, you can bake a Three-Egg Cheddar Omelet in a small, greased oven-safe dish. Beat the eggs, stir in the cheddar, and bake until the center is set; it will be thicker and more like a crustless egg bake than a folded omelet.
What should you serve with a Three-Egg Cheddar Omelet?
A Three-Egg Cheddar Omelet pairs well with fresh fruit, sliced tomatoes, greens, or whole-grain toast. For a lighter plate, add vegetables rather than extra cheese or processed breakfast meat, since cheddar already gives the omelet a rich, savory flavor.
Can you use pre-shredded cheese in a Three-Egg Cheddar Omelet?
Yes, pre-shredded cheddar works in a Three-Egg Cheddar Omelet, although freshly grated cheddar usually melts more smoothly. Sprinkle it over the eggs near the end of cooking so it melts without overcooking the omelet.
Can you freeze a Three-Egg Cheddar Omelet?
Yes, you can freeze a fully cooked Three-Egg Cheddar Omelet, though thawing may make its texture less tender. Cool it promptly, wrap it airtight, and thaw it in the refrigerator before reheating until hot throughout.
Can you make a Three-Egg Cheddar Omelet ahead for breakfast?
You can cook a Three-Egg Cheddar Omelet ahead, but it tastes best freshly made because reheating can make eggs firmer. If preparing in advance, refrigerate it promptly in a covered container and reheat only once until hot throughout.
Is a Three-Egg Cheddar Omelet a good breakfast after a workout?
Yes, a Three-Egg Cheddar Omelet can be a practical post-workout breakfast because eggs and cheddar provide protein. Add fruit, toast, or another carbohydrate source if you also want to replenish energy after a demanding training session.
Three-Egg Cheddar Omelet Vitamins & Minerals
Vitamins
B12
4.63µg · 193% DV
Biotin
53.4µg · 178% DV
B5
4.27mg · 85% DV
B2
0.93mg · 72% DV
Minerals
Selenium
101µg · 184% DV
Phosphorus
457mg · 65% DV
Iodine
89µg · 59% DV
Zinc
3.56mg · 32% DV
Sodium
386mg · 17% DV
Potassium ⭐
338mg · 10% DV
Three-Egg Cheddar Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Three-Egg Cheddar Omelet
To burn the 329 calories in 1 serving (whole) (178 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Three-Egg Cheddar Omelet?
A three-egg cheddar omelet is a simple pan-cooked dish of beaten eggs with cheddar melted through or folded inside. It is a home-style variation on the omelet, a familiar preparation found in many food traditions; cheddar itself originated in England.
The eggs set soft and tender around the salty, creamy cheese. It makes a popular breakfast or brunch, often served with toast, salad or cooked vegetables, and can also be an easy meal at any time of day. It is protein-rich and low in carbohydrates, with 14.5 g of protein per 100 g. For a lighter plate, use a modest amount of cheddar and serve it with vegetables.
How Nutritious Is Three-Egg Cheddar Omelet?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Three-Egg Cheddar Omelet 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 Three-Egg Cheddar Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Three-Egg Cheddar Omelet 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
Three-Egg Cheddar Omelet Fat Profile
SATURATED
10.86g
MONOUNSATURATED
8.37g
POLYUNSATURATED
2.85g
Omega 6:3 ratio 11.4:1
Above the ideal 4:1 (11.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.