Dairy and eggs
Omelette calories and nutrition
A USDA large cooked omelet portion (61 g) has 94 calories, with 6.4 g of protein, 0.4 g of carbs and 7.1 g of fat. That is 154 calories per 100 g.
Whole egg, cooked as an omelet, USDA generic entry. Data: USDA FoodData Central, “Egg, whole, cooked, omelet”. USDA defines a 61 g large cooked-omelet portion, not the number of eggs or a measured amount of cooking oil. Two and three portions are weight multiples, not verified two-egg or three-egg recipes. Fillings and extra oil change totals.
Serving size
1 USDA large omelet portion · 61 g
94 calories
- Protein
- 6.4 g28% of calories · 13% DV
- Carbs
- 0.4 g2% of calories · 0% DV
- Fat
- 7.1 g70% of calories · 9% DV
- Fiber
- 0 g
- Sugars
- 0.2 g
- Saturated fat
- 2.0 g
- Sodium
- 95 mg
Calories in omelette by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 USDA large omelet portion61 g | 94 | 6.4 g | 0.4 g | 7.1 g |
| 2 USDA large portions122 g | 188 | 13 g | 0.8 g | 14 g |
| 3 USDA large portions183 g | 282 | 19 g | 1.2 g | 21 g |
| 100 g100 g | 154 | 11 g | 0.6 g | 12 g |
Serving weights are USDA’s household measures for this food.
Omelette nutrition facts
Per 100 g, 154 calories: 28% from protein, 2% from carbs and 70% from fat.
| Nutrient | Per 100 g | Per serving1 USDA large omelet portion · 61 g | % Daily Value |
|---|---|---|---|
| Calories | 154 | 94 | – |
| Total fat | 12 g | 7.1 g | 9% |
| Saturated fat | 3.3 g | 2.0 g | 10% |
| Cholesterol | 313 mg | 191 mg | 64% |
| Sodium | 155 mg | 95 mg | 4% |
| Total carbohydrate | 0.6 g | 0.4 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0.3 g | 0.2 g | – |
| Protein | 11 g | 6.4 g | 13% |
| Vitamin D | 1.7 µg | 1.0 µg | 5% |
| Calcium | 48 mg | 29 mg | 2% |
| Iron | 1.5 mg | 0.9 mg | 5% |
| Potassium | 117 mg | 71 mg | 2% |
| Vitamin A | 172 µg | 105 µg | 12% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 USDA large omelet portion), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a USDA large cooked omelet portion (94 calories) takes about 30 minutes of walking, roughly 3,400 steps.
Related foods to explore
Omelette questions
How should I estimate 2 egg omelette nutrition?
USDA’s reference is a 61 g cooked omelet portion with 94 calories, not a specified two-egg recipe. Weigh your cooked omelette or total the eggs, cooking fat and fillings; two USDA portions weigh 122 g but do not establish a two-egg yield.
How many calories are in three USDA omelet portions?
Three USDA large cooked omelet portions (183 g) has 282 calories: 21 g fat, 1.2 g carbs and 19 g protein.
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- U.S. Department of Agriculture, FoodData Central: Egg, whole, cooked, omelet (FDC ID 172185, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated