Eggs · Egg
Omelette calories & nutrition
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Quick answer
Omelette, 2-egg omelette (≈110 g): about 187 kcal, 18.2 g protein, 0 g carbs and 12.8 g fat. Per 100 g (plain egg omelette, as cooked): 170 kcal and 16.5 g protein.
An omelette is a quick, filling way to eat eggs. The cooking fat adds calories compared with a boiled egg, but it's still a high-protein breakfast.
Nutrition per serving
Choose a serving size. Values are for plain egg omelette, as cooked.
2-egg omelette (≈110 g)
187kcal
18.2 g protein · 0 g carbs · 12.8 g fat
| Calories | 187 kcal |
|---|---|
| Protein | 18.2 g |
| Carbohydrates | 0 g |
| Fat | 12.8 g |
| Fibre | 0 g |
Nutrition per 100 g
For plain egg omelette, as cooked.
| Calories | 170 kcal |
|---|---|
| Protein | 16.5 g |
| Carbohydrates | 0 g |
| Fat | 11.6 g |
| Fibre | 0 g |
| Calcium | 53 mg |
| Iron | 2.2 mg |
Is omelette good for your goals?
Weight loss
Omelette is filling for its calories thanks to its protein (2-egg omelette (≈110 g): about 187 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
A useful protein source with about 9.7 g of protein per 100 kcal. Combine it with other protein foods across the day.
- Use a non-stick pan and a teaspoon of oil to keep calories close to these values.
- Onion, tomato, capsicum and coriander add volume and flavour for very few calories.
- A slice of cheese adds roughly 60–100 kcal.
Omelette vs boiled egg
| Nutrient | Omelette | Boiled Egg |
|---|---|---|
| Calories | 170 kcal | 148 kcal |
| Protein | 16.5 g | 13.4 g |
| Carbs | 0 g | 0 g |
| Fat | 11.6 g | 10.5 g |
| Fibre | 0 g | 0 g |
| Protein per 100 kcal | 9.7 g | 9.1 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Omelette, 2-egg omelette (≈110 g): about 187 kcal, with 18.2 g protein, 0 g carbohydrate and 12.8 g fat.
Omelette, 1-egg omelette (≈55 g): about 94 kcal, with 9.1 g protein, 0 g carbohydrate and 6.4 g fat.
100 g of plain egg omelette, as cooked has about 16.5 g protein and 170 kcal — roughly 9.7 g of protein per 100 kcal.
Omelette is filling for its calories thanks to its protein (2-egg omelette (≈110 g): about 187 kcal). A good fit for a calorie deficit in normal portions.
A useful protein source with about 9.7 g of protein per 100 kcal. Combine it with other protein foods across the day.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code M007 “Egg, poultry, omlet”. Serving values are calculated from those figures; serving weights are typical household measures.
IFCT 2017 analysed a plain egg omelette. Extra oil, butter, cheese or fillings will change the values.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.