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Three-Egg Plain Omelet Calories
High-quality protein and vitamin B12 source
CALORIES
GI
POTASSIUM
FIBER
Three-Egg Plain Omelet Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
12.6g
· 36%
Fat
9.5g
· 62%
Fiber
0g
Three-Egg Plain Omelet Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
0.89µg · 37% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30.7µg · 56% DV
Iodine
47µg · 31% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Three-Egg Plain Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Three-Egg Plain 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 Plain Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Three-Egg Plain 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 Plain Omelet Fat Profile
SATURATED
3.13g
MONOUNSATURATED
3.66g
POLYUNSATURATED
1.91g
Omega 6:3 ratio 22.9:1
Above the ideal 4:1 (22.9:1).
Foods Similar to Three-Egg Plain Omelet
Three-Egg Plain Omelet — Frequently Asked Questions
How can I make a plain three-egg omelet fluffier?
Whisk the eggs until evenly combined and cook them over medium-low heat. Covering the pan briefly can help the top set gently, while high heat tends to make an omelet dry.
How do I keep a plain omelet from sticking to the pan?
Use a well-heated nonstick pan with a small amount of cooking fat. Once the eggs are in the pan, let the base set before trying to move or fold the omelet.
Is butter or olive oil better for cooking an omelet?
Both work well: butter gives a richer flavor, while olive oil provides a lighter, fruitier taste. Cook with olive oil over moderate heat rather than letting it smoke.
Can a three-egg plain omelet be eaten for lunch or dinner?
Yes, it can make a quick meal at any time of day. Pair it with vegetables, a salad, or whole-grain bread if desired for a more rounded and filling meal.
Is it better to eat an omelet before or after a workout?
After exercise, an omelet can contribute protein to a recovery meal. Right before training, a fatty omelet may feel heavy for some people, so timing should depend on personal comfort.
Will eating a plain omelet at night cause weight gain?
Eating an omelet at night does not by itself cause weight gain; overall food intake and eating patterns matter most. If late meals trigger reflux or indigestion, a smaller serving may be more comfortable.
Does overcooking an omelet destroy its protein?
Cooking changes the structure of egg protein but does not remove the protein from the omelet. However, prolonged high heat can make it tough, rubbery, and dry.
How long does a cooked plain omelet keep in the refrigerator?
Store it in an airtight container in the refrigerator for about 3 to 4 days. Do not leave it at room temperature for more than two hours, and reheat it thoroughly before eating.
Can you freeze a cooked plain omelet?
Yes, although its texture may become slightly watery or rubbery after thawing. Cool it first, wrap it tightly, thaw it in the refrigerator, and reheat it only once.
Can people with an egg allergy eat a plain omelet?
No. A plain omelet contains egg, which can cause serious reactions in people with an egg allergy and should be strictly avoided.
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Nutrition data compiled from USDA FoodData Central and scientific sources.