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Omelettes, Frozen

Omelettes, Frozen

EverydayFrozenCooked

Frozen omelettes are pre-cooked egg dishes flash-frozen to preserve freshness, offering a convenient protein source for quick meals. Typically made with whole eggs or egg whites and fillings like cheese, vegetables, or meats, they maintain a tender texture when reheated via microwave or oven. While providing 12-20g of protein per serving, many commercial varieties contain added preservatives and elevated sodium levels compared to freshly prepared omelettes.

Macro Impact

A 3 oz serving contains 128 calories, 9g protein, 1g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 128 calories?
Walking3.5 mph, moderate pace
30 min
YogaModerate effort, gentle pace
22 min
SwimmingModerate effort, freestyle
16 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories128
% Daily Value*
Total Fat9g
12%
Saturated Fat3g
14%
Trans Fat0.3g
Polyunsaturated Fat2g
Monounsaturated Fat5g
Cholesterol289mg
96%
Sodium141mg
6%
Total Carbohydrate0.8g
0%
Dietary Fiber0g
0%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein9g
Vitamin D0.8mcg
4%
Calcium48mg
4%
Iron2mg
9%
Potassium111mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
12%
Monounsaturated
5 / 31 g
15%
Polyunsaturated
2 / 23 g
7%
Saturated
3 / 23 g
12%
Trans
0 g
Cholesterol
289 / 300 g
96%
Omega 3
0 / 5 g
3%
Omega 6
2 / 19 g
8%
Omega 9
5 g
Protein
Protein
9 / 80 g
12%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
0 / 2 g
31%
Leucine
1 / 3 g
27%
Lysine
1 / 2 g
30%
Methionine
0 / 1 g
20%
Phenylalanine
0 / 2 g
23%
Threonine
0 / 1 g
32%
Tryptophan
0 / 0 g
32%
Valine
1 / 2 g
28%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
35%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
1 / 5 mg
24%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
17 / 30 mcg
57%
Cobalamin, B12
1 / 2 mcg
35%
Folate
40 / 400 mcg
10%
Vitamin A
136 / 800 mcg
17%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
6%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
48 / 1k mg
5%
Copper
0 / 1 mg
8%
Iron
2 / 13 mg
12%
Magnesium
10 / 370 mg
3%
Manganese
0 / 2 mg
1%
Phosphorous
170 / 700 mg
24%
Potassium
111 / 3k mg
4%
Selenium
26 / 55 mcg
46%
Sodium
141 / 2.3k mg
6%
Zinc
1 / 10 mg
9%
Chromium
2 / 30 mcg
6%
Molybdenum
6 / 45 mcg
13%
Iodine
34 / 150 mcg
23%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
64 g
Caffeine
0 mg
Choline
213 mg
Taurine
17 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Egg, whole, cooked, omelet. USDA Standard Reference, Legacy. Food ID 172185.
  2. 2.Egg, chicken, whole, cooked, scrambled or omelet. Canadian Nutrient File. Food ID 133.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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