How many calories in a 3 egg omelette with Cheese?

An egg omelette made with 3 eggs and cheese is a nutritious and protein-packed breakfast option. But like all foods, omelettes do contain calories that need to be accounted for in your daily intake. So how many calories are actually in a 3 egg omelette with cheese? Let’s take a closer look.

Calories in Eggs

To determine the calories for the entire omelette, we first need to know the calorie count of the main ingredients – eggs and cheese. Here is the calorie breakdown for eggs:

• 1 large whole egg: 72 calories
• 1 large egg white: 17 calories
• 1 large egg yolk: 55 calories

As you can see, whole eggs contain more calories than just egg whites. This is because the yolk contains more fat and cholesterol than the white. For a 3 egg omelette, if using whole eggs that would equal:

• 3 large eggs: 3 * 72 calories = 216 calories

If using a combination of whole eggs and egg whites, the calorie count may be slightly less. But for simplicity we will calculate using all whole eggs.

Calories in Cheese

The other main ingredient in our omelette is the cheese. Here is the calorie count for different cheese options:

Cheese Calories per 1 oz (28g)
Cheddar 113
Swiss 111
Monterey Jack 104
Mozzarella 85
Feta 75

For a 3 egg omelette, you would typically use around 1-2 ounces of cheese. Going with 1.5 ounces to make the math easy, that would be 42g of cheese. Assuming we use cheddar cheese, that would equal:

• 1.5 oz cheddar cheese: 1.5 * 113 calories = 170 calories

Total Calories for 3 Egg Omelette with Cheese

Now we can add up the calories for the total omelette:

• 3 eggs: 216 calories
• 1.5 ounces cheddar cheese: 170 calories
• Total: 386 calories

So for a 3 egg omelette made with 1.5 ounces of cheddar cheese, the total calories comes out to around 386 calories.

This calorie count will vary slightly depending on the exact ingredients and amounts used. But in general, a plain 3 egg omelette with cheese will contain 300-400 calories.

Calorie Breakdown for Omelette Ingredients

To better understand where the calories are coming from in an omelette, let’s take a look at the calorie breakdown for each ingredient:

3 Large Eggs

• 216 calories total
• 12g fat
• 1.5g saturated fat
• 186mg cholesterol
• 18g protein

1.5 oz Cheddar Cheese

• 170 calories total
• 14g fat
• 9g saturated fat
• 45mg cholesterol
• 12g protein

As you can see, the majority of calories come from the fat content in both the eggs and cheese. But there is also a good amount of protein, especially from the eggs.

Ways to Reduce Calories in an Omelette

If you are looking for ways to lighten up your omelette, here are some tips to reduce the calorie count:

• Use a combination of whole eggs and egg whites
• Choose lower-fat cheese options like feta or mozzarella
• Use milk or water instead of oil when cooking
• Fill with lots of low-calorie vegetables like mushrooms, tomatoes, spinach
• Skip the cheese and add other fillings like turkey, salmon, or avocado
• Use just 1-2 egg whites for a very small, light omelette

You can also reduce portion size. A smaller 2 egg omelette will have fewer calories than a 3 egg omelette.

Health Benefits of Eggs

While omelettes are higher in calories and fat compared to some other breakfast foods, they still provide excellent nutrition:

• High-quality protein: Eggs contain 6g of protein each, providing all 9 essential amino acids we need.
• Important vitamins and minerals: Eggs provide vitamin A, selenium, riboflavin, folate, vitamin B12, iron and phosphorus.
• Powerful antioxidants: Egg yolks contain lutein and zeaxanthin, antioxidants that promote eye health.
• Brain-healthy fats: Egg yolks also contain choline, an important nutrient for brain development and health.

So in moderation, eggs can be part of a healthy diet. A 3 egg omelette provides protein, nutrients, and antioxidants to help start your day off right.

Should You Avoid Eggs Due to Cholesterol?

Many people limit egg intake due to the high cholesterol content. A large egg contains 186mg of cholesterol, all of which is found in the yolk.

For decades, dietary cholesterol was believed to raise blood cholesterol and increase heart disease risk. However, more recent research has called this into question.

While some people may still need to limit dietary cholesterol, for most people eating moderate amounts of eggs does not seem to significantly impact blood cholesterol or heart health.

According to the American Heart Association, healthy individuals can safely eat up to 1 whole egg per day. Those with heart disease, diabetes or high cholesterol should limit intake to 2 egg yolks per week.

Key Points on Eggs and Cholesterol

• Dietary cholesterol has a smaller effect on blood cholesterol than once believed.
• Saturated and trans fats have a much greater impact on cholesterol levels.
• For most people, eating up to 1 egg per day does not increase heart disease risk.
• Those with certain medical conditions may still need to limit egg yolks.

While more research is still needed, the current evidence suggests eggs can be part of a heart-healthy diet for most individuals when consumed in moderation.

Eggs for Weight Loss

Eggs can be a good food to include as part of a weight loss diet. Here are some of their advantages:

• High-protein: The 6g of protein per egg helps you feel full and satisfied after eating. Protein takes longer to digest than carbs or fat.
• Nutrient-dense: Eggs provide many essential vitamins and minerals, keeping you nourished on fewer daily calories.
• Versatile ingredient: Eggs can be baked, poached, scrambled, and used in many types of recipes.
• Low carb: excluding toast or hash browns, an omelette is very low in carbs.

To keep calories in check, pay attention to portion size and what you add to your omelette. Avoid high-fat meats like sausage and bacon. Fill up on low-calorie veggies instead.

Tips for Making a Low-Calorie Omelette

Here are some tips to keep your omelette low in calories:

• Use cooking spray or a small amount of milk instead of butter/oil to coat the pan.
• Choose low-fat fillings like tomatoes, mushrooms, spinach, peppers or onions.
• Use just 1 whole egg + 2 egg whites instead of 3 whole eggs.
• Opt for lower-fat cheese in small amounts.
• Season with herbs and spices instead of salt.
• Cook over medium-low heat to avoid over-browning.
• Use a non-stick skillet for easy flipping and less butter/oil.

Omelette Recipe Ideas

An omelette can be filled with almost any ingredients you have on hand. Get creative with these healthy omelette ideas:

Veggie Omelette

• Onions
• Spinach
• Tomatoes
• Mushrooms
• Bell peppers

Greek Omelette

• Feta cheese
• Spinach
• Tomatoes
• Olives
• Onion

Southwestern Omelette

• Salsa
• Black beans
• Corn
• Red bell pepper
• Jalapeno

Protein-Packed Omelette

• Diced ham
• Turkey sausage
• Roasted potatoes
• Onion and spinach

Get creative with your own favorite vegetable combos and low-fat protein sources!

Healthy Omelette Alternatives

If you enjoy hot egg-based breakfasts but want something other than an omelette, consider these healthy alternatives:

• Frittata: Eggs cooked with veggies and baked in a cast iron skillet or oven.
• Egg white scramble: Fluffy scrambled eggs made with just egg whites.
• Breakfast burrito: Egg, veggies, salsa, and chicken or beans wrapped in a whole grain tortilla.
• Breakfast tacos: Eggs or egg whites with veggies folded into corn tortillas.
• Egg muffin cups: Eggs baked in a muffin tin with diced veggies and ham/turkey.

Aside from omelettes, eggs can be prepared in endless healthy ways to fit your breakfast tastes and nutrition goals.

The Bottom Line

A 3 egg omelette made with cheddar cheese contains approximately 300-400 calories, depending on exact ingredients used. The bulk of calories come from the eggs and cheese. There are also ways to modify your omelette to reduce calorie count.

While omelettes are higher in fat and calories than some other breakfast choices, they still provide many important nutrients. The protein from the eggs and cheese will keep you feeling full and satisfied.

To keep calories under control, pay attention to portion size and what you add to the omelette. Fill up on low-calorie fruits and veggies on the side. An omelette can be part of a healthy breakfast or even dinner when eaten in moderation.