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Three-egg cheese omelet Calories
A pan-cooked omelet made with eggs and cheese, rich in protein and fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Three-egg cheese omelet (180 g) has 342 calories. That works out to 190 calories per 100 g. It contains 2 g of carbs, 26.5 g of protein, 23.6 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Three-egg cheese omelet Nutrition Facts
Selected: 1 serving (medium) · 180 g
342
KCAL / 180G
Carbs
2g
· 1% DV
Protein
26.5g
· 53% DV
Fat
23.6g
· 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 cheese omelet nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | |
| Total fat | 23.6 g | 30% |
| Saturated fat | 12.6 g | 63% |
| Trans fat | 0.36 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 26.5 g | 53% |
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 cheese omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 342 kcal |
| 1 slice (quarter) | 45 g | 86 kcal |
| 2 slice (thin) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (small) | 120 g | 228 kcal |
| 1 cup (chopped) | 140 g | 266 kcal |
| 1 serving (small) | 150 g | 285 kcal |
| 1 piece (medium) | 180 g | 342 kcal |
| 1 piece (large) | 240 g | 456 kcal |
| 1 serving (large) | 250 g | 475 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Three-egg cheese omelet
How do you make a three-egg cheese omelet?
A three-egg cheese omelet is made by cooking beaten eggs in a lightly oiled pan and adding cheese before folding. Beat the eggs until combined, cook over medium-low heat, scatter grated cheese over the partly set surface, then fold once the cheese begins to melt.
How do you make a three-egg cheese omelet fluffy?
Cook a three-egg cheese omelet gently and avoid beating excessive air into the eggs. A moderate, steady heat helps the eggs set without turning rubbery; covering the pan briefly after adding the cheese can help the top cook evenly while the cheese melts.
What is the best cheese for a three-egg cheese omelet?
A mild cheese that melts smoothly works best in a three-egg cheese omelet. Grated cheddar, Monterey Jack, or mozzarella are convenient choices; use a stronger cheese sparingly so its saltiness and flavour do not overwhelm the eggs.
When should you add cheese to a three-egg cheese omelet?
Add the cheese to a three-egg cheese omelet when the eggs are mostly set but the surface is still slightly moist. Grated cheese melts quickly and spreads evenly; adding it too early can make it stick to the pan or disappear into the egg mixture.
Why does a three-egg cheese omelet stick to the pan?
A three-egg cheese omelet usually sticks when the pan is not non-stick, the cooking surface is too dry, or the eggs are moved before they set. Lightly oil the pan and wait for the underside to firm before loosening the edges with a spatula.
Can you put milk in a three-egg cheese omelet?
Yes, a small splash of milk can make a three-egg cheese omelet slightly softer. Too much liquid can leave the eggs loose and watery, so add only a little while beating the eggs rather than pouring milk into the pan.
What goes well with a three-egg cheese omelet?
A three-egg cheese omelet pairs well with toast, sliced tomatoes, sautéed mushrooms, or a simple green salad. Fresh vegetables balance the richness of the cheese, while toast makes it a more substantial breakfast or quick meal.
Can you make a three-egg cheese omelet ahead of time?
A three-egg cheese omelet is best cooked just before serving because reheating can make the eggs firm and the cheese greasy. For an easier morning, grate the cheese and prepare any vegetables ahead, then cook the omelet fresh.
How can you tell when a three-egg cheese omelet is cooked?
A three-egg cheese omelet is ready when the underside is set and no runny egg remains on top. If the middle still looks raw, lower the heat and cover the pan briefly so the centre cooks without over-browning the bottom.
Can you freeze a three-egg cheese omelet?
You can freeze a three-egg cheese omelet, but its texture may become watery or rubbery after thawing, and the cheese may separate. Refrigerating leftovers and reheating them gently is usually a better choice for keeping the omelet pleasant to eat.
Three-egg cheese omelet Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
Biotin
23.4µg · 78% DV
B2
0.63mg · 48% DV
B5
1.8mg · 36% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
396mg · 57% DV
Iodine
72µg · 48% DV
Calcium
324mg · 32% DV
Sodium
630mg · 27% DV
Potassium ⭐
270mg · 8% DV
Three-egg cheese omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Three-egg cheese omelet
To burn the 342 calories in 1 serving (medium) (180 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 cheese omelet?
Three-egg cheese omelet is made by cooking beaten eggs in a pan with cheese folded in; in its Turkish context, the cheese is kaşar, a mild, semi-hard cheese that melts readily. The eggs set softly around it, while the cheese adds a savoury, creamy bite.
Serve it hot for breakfast, with bread and sliced tomatoes, or as a quick lunch with a green salad. It is filling and low in carbohydrates, with protein and fat as its main nutritional features: a 100 g portion provides 14.7 g of protein. For a lighter plate, use a little oil and pair the omelet with vegetables.
How Nutritious Is Three-egg cheese 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 cheese 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 cheese omelet Contain Allergens?
Contains these allergens:
Which Diets Is Three-egg cheese omelet Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Three-egg cheese omelet Fat Profile
SATURATED
12.6g
MONOUNSATURATED
9g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.