Calories in omelette (plain omelette)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of omelette (plain omelette) contains 154 kcal, with 10.6 g of protein, 0.6 g of carbohydrate and 11.7 g of fat.
A typical serving — 1 large egg, about 61 g — is roughly 94 kcal.
That is a moderate calorie density, in the same range as cooked grains and lean meat.
Nutrition facts
| Nutrient | Per 100 g | 1 large egg (61 g) |
|---|---|---|
| Calories | 154 kcal | 94 kcal |
| Protein | 10.6 g | 6.4 g |
| Carbohydrates | 0.6 g | 0.4 g |
| Sugars | 0.3 g | 0.2 g |
| Fibre | 0 g | 0 g |
| Fat | 11.7 g | 7.1 g |
| Saturated fat | 3.3 g | 2 g |
| Cholesterol | 313 mg | 191 mg |
| Sodium | 155 mg | 95 mg |
| Potassium | 117 mg | 71 mg |
| Calcium | 48 mg | 29 mg |
| Iron | 1.5 mg | 0.9 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 76 g | 46 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 large egg | 61 g | 94 | 6.4 g | 0.4 g | 7.1 g |
Photograph it instead of looking it up
Wellix identifies omelette on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 39 | 2.6 g | 0.2 g | 2.9 g |
| 50 g | 77 | 5.3 g | 0.3 g | 5.8 g |
| 100 g | 154 | 10.6 g | 0.6 g | 11.7 g |
| 150 g | 231 | 15.9 g | 1 g | 17.5 g |
| 200 g | 308 | 21.1 g | 1.3 g | 23.3 g |
| 250 g | 385 | 26.4 g | 1.6 g | 29.2 g |
| 300 g | 462 | 31.7 g | 1.9 g | 35 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For omelette (plain omelette) the split is:
- Protein: 10.6 g × 4 = 42 kcal — 28% of calories
- Carbohydrates: 0.6 g × 4 = 3 kcal — 2% of calories
- Fat: 11.7 g × 9 = 105 kcal — 70% of calories
- Most of the energy in omelette (plain omelette) comes from fat (70% of calories).
- For 200 kcal you can eat about 130 g.
Compare preparations
The same food, prepared differently. Cooking removes water (so calories per 100 g rise), adds fat (so they rise further), or both.
| Preparation | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Egg (hard-boiled) | 155 | 12.6 g | 1.1 g | 10.6 g |
| Egg (fried) | 196 | 13.6 g | 0.8 g | 14.8 g |
| Egg (scrambled) | 149 | 10 g | 1.6 g | 11 g |
| Egg (raw) | 143 | 12.6 g | 0.7 g | 9.5 g |
| Egg white (raw) | 52 | 10.9 g | 0.7 g | 0.2 g |
| Egg yolk (raw) | 322 | 15.9 g | 3.6 g | 26.5 g |
| Omelette (plain omelette)this page | 154 | 10.6 g | 0.6 g | 11.7 g |
What actually changes the number
A plain omelette is about 95 kcal per egg once the cooking butter is counted. The fillings are the variable a photo can partly see: cheese adds 100 kcal per 30 g, ham 45 per slice, vegetables next to nothing.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of omelette as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of omelette?
100 g of omelette (plain omelette) contains 154 kcal (10.6 g protein, 0.6 g carbohydrate, 11.7 g fat), according to USDA reference data.
How many calories are in a serving of omelette?
A typical serving of omelette — 1 large egg, about 61 g — has roughly 94 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in omelette?
Omelette (plain omelette): 10.6 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of omelette equals 200 kcal?
At 154 kcal per 100 g, about 130 g of omelette equals 200 kcal.
Can I track omelette by taking a photo?
Yes. A photo calorie app like Wellix identifies omelette on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 172185: "Egg, whole, cooked, omelet". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies omelette on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
