How much protein is in an omelet (plain)?

An omelet (plain) has 10.6 g of protein per 100 g and 6.5 g per 1 large (61 g). That is 6.9 g of protein per 100 kcal — a modest protein contribution.

Should eggs be weighed raw or cooked?

Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

All foods

EggsUSDA SR LegacyFDC 172185

Calories in an omelet (plain)

USDA FoodData Central record for “Egg, whole, cooked, omelet” — per 100 g, per every USDA serving size, and next to the other eggs rows.

The short answer

An omelet (plain): 154 kcal per 100 g. 1 large (61 g) is 94 kcal with 6.5 g of protein. Source: USDA FoodData Central record 172185, "Egg, whole, cooked, omelet".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	154 kcal	100%
Protein	10.6 g	28%
Fat	11.7 g	68%
Carbohydrate	0.6 g	2%

An omelet (plain) is 154 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 28% comes from protein, 68% from fat and 2% from carbohydrate. That works out to 6.9 g of protein per 100 kcal — a modest protein contribution.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	154	10.6 g	11.7 g	0.6 g
1 tbsp	15 g	23	1.6 g	1.8 g	0.1 g
1 large	61 g	94	6.5 g	7.1 g	0.4 g

Compared with other eggs

Food	kcal / 100 g	Protein / 100 g	Per serving
A raw egg	143	12.6 g	72 kcal · 1 large
A hard-boiled egg	155	12.6 g	78 kcal · 1 large
A fried egg	196	13.6 g	90 kcal · 1 large
Scrambled eggs	149	10 g	91 kcal · 1 large
A poached egg	143	12.5 g	72 kcal · 1 large
An omelet (plain)	154	10.6 g	94 kcal · 1 large
Egg white	52	10.9 g	17 kcal · 1 large
Egg yolk	322	15.9 g	55 kcal · 1 large

The eggs rows exist in more than one state because water moves during cooking: this is the cooked row. Weigh the food in the state you log and pick the row that matches — the calories don’t change in the pan, the grams do. The mechanics are in cooked vs raw weights.

Other tables in dairy and egg products

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Questions about an omelet (plain)

How many calories are in an omelet (plain)?: An omelet (plain): 154 kcal per 100 g. 1 large (61 g) is 94 kcal with 6.5 g of protein. Source: USDA FoodData Central record 172185, "Egg, whole, cooked, omelet".
How much protein is in an omelet (plain)?: An omelet (plain) has 10.6 g of protein per 100 g and 6.5 g per 1 large (61 g). That is 6.9 g of protein per 100 kcal — a modest protein contribution.
Should eggs be weighed raw or cooked?: Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

How calorie.one logs it

Type “omelet (plain)” into calorie.one and the app matches this exact record — “Egg, whole, cooked, omelet” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read How many calories are in an egg?.