1 serving (210 grams) contains 300 calories, 20.0 grams of protein, 24.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
340.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.3 g | 35% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 647.7 mg | 215% | |
| Sodium | 454.5 mg | 19% | |
| Total Carbohydrates | 2.3 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.1 g | ||
| protein | 22.7 g | 45% | |
| Vitamin D | 136.4 mcg | 682% | |
| Calcium | 113.6 mg | 8% | |
| Iron | 2.3 mg | 12% | |
| Potassium | 227.3 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Three egg omelette
A three-egg omelette is a versatile dish originating from French cuisine, celebrated worldwide for its simplicity and adaptability. Typically made by whisking eggs and cooking them in a skillet, the omelette can include a variety of fillings such as vegetables, cheese, or meat for added flavor and nutrients. A single large egg provides about 70 calories, 6 grams of protein, 5 grams of healthy fats, and an array of micronutrients, including vitamins A, D, and B12, as well as choline, which supports brain health. A three-egg omelette is thus a protein-rich food source and an excellent option for satiating meals. Its nutrient-dense profile makes it ideal for breakfast, lunch, or even dinner, depending on the choice of fillings and accompaniments.
Health Benefits
- High-quality protein (18 grams in three eggs) supports muscle maintenance and repair.
- Great source of choline (147 mg per egg), which aids in brain development and liver function.
- Rich in vitamin D (41 IU per egg), supporting bone health and immune function.
- Contains vitamin B12 (0.5 mcg per egg), essential for red blood cell formation and DNA synthesis.
- Provides antioxidants such as lutein and zeaxanthin, which promote eye health.
Dietary Considerations
Selection and Storage
Consume the omelette immediately after preparation; store leftover eggs in their shell in the refrigerator at 37°F to 40°F (3°C to 4°C) for up to 3 weeks.
Common Questions About Three egg omelette Nutrition
Is a three-egg omelette high in protein?
Yes, a three-egg omelette is high in protein. Eggs contain around 6 grams of protein each, so a three-egg omelette provides about 18 grams of high-quality protein. This makes it an excellent option for muscle repair, satiety, and overall nutrition.
Can I eat a three-egg omelette on a keto diet?
Yes, a three-egg omelette is a great choice for a keto diet because it is low in carbohydrates and high in fats and protein. Eggs typically have less than 1 gram of carbohydrate each, making it a keto-friendly meal, especially when prepared with cheese or non-starchy vegetables.
What are the health benefits or concerns of eating a three-egg omelette?
A three-egg omelette is rich in nutrients like protein, vitamin D, choline, and B vitamins. However, it also contains around 558 mg of cholesterol, which may be a concern for people at risk for heart disease or with specific dietary restrictions. If cholesterol is a concern, you can use two egg whites and one whole egg to reduce it while maintaining protein content.
What is a recommended serving size for a three-egg omelette?
A three-egg omelette is one standard serving size for most adults, providing around 210 calories (without additional ingredients) and key nutrients. If you're adding ingredients like cheese or vegetables, consider portioning them so the total dish fits within your dietary goals.
How does a three-egg omelette compare to scrambled eggs?
A three-egg omelette and three scrambled eggs are nutritionally similar, with each providing about 18 grams of protein and 210 calories when plain. The primary difference lies in texture and preparation—omelettes often incorporate additional ingredients folded in, making them potentially more nutrient-dense depending on what is added.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
