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Three-egg omelette Calories
High-protein, filling breakfast, classic omelette
CALORIES
GI
POTASSIUM
FIBER
Three-egg omelette Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
1.5g
· 4%
Protein
11.5g
· 28%
Fat
12.5g
· 68%
Fiber
0g
Three-egg omelette Vitamins & Minerals
Vitamins
Biotin
22µg · 73% DV
B12
1.2µg · 50% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
180mg · 26% DV
Iodine
30µg · 20% DV
Iron
2mg · 11% DV
Three-egg omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Three-egg omelette 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 omelette Contain Allergens?
Contains these allergens:
Which Diets Is Three-egg omelette 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
Three-egg omelette Fat Profile
SATURATED
3.5g
MONOUNSATURATED
5.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Three-egg omelette
Three-egg omelette — Frequently Asked Questions
How can I make a three-egg omelette fluffier?
Whisk the eggs until evenly combined, then cook them in a preheated pan over medium-low heat. High heat sets the eggs too quickly and can make the omelette dry and tough.
Does adding milk really make an omelette softer?
A small splash of milk or water can make an omelette seem moister, but too much can make it watery. Gentle heat and avoiding overcooking have a bigger effect on tenderness.
Is a three-egg omelette good after a workout?
It can be a useful protein-rich post-workout meal. For more complete recovery, pair it with a carbohydrate food such as potatoes, whole-grain toast, fruit, or vegetables.
Can I eat an omelette late at night?
Yes, but a large omelette cooked with lots of fat or spicy ingredients may trigger reflux or indigestion in some people. Use modest amounts of oil and choose lighter fillings if this is an issue.
Is butter or olive oil better for cooking an omelette?
Both work well, and the best choice depends on your taste and overall eating pattern. Olive oil gives a lighter flavor, while butter adds a richer taste and browning.
Why does my omelette stick to the pan?
Sticking is often caused by an inadequately heated pan, damaged non-stick coating, or too little cooking fat. Preheat the pan over medium heat, add a thin layer of fat, and avoid moving the eggs too soon.
How long does a cooked three-egg omelette keep in the fridge?
Store it in a sealed container in the refrigerator and eat it within three to four days. Discard an omelette left at room temperature for more than two hours.
Can a cooked omelette be frozen?
Yes, although its texture may become watery or rubbery after thawing. Freeze individual portions, preferably with fillings that do not release much water.
Are cheese and vegetables good omelette additions?
Vegetables such as spinach, mushrooms, peppers, and tomatoes add volume, flavor, and a broader range of micronutrients. Cheese adds flavor too, but it can also raise the dish's salt and fat content, so portion size matters.
Should I avoid omelettes because eggs contain cholesterol?
For most healthy people, eggs can fit into a balanced diet and do not need to be eliminated. People with high LDL cholesterol, cardiovascular disease, or a clinician-prescribed eating plan should seek individualized advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.