Calories in an omelet (plain).
154 kcal per 100 g.
Egg, whole, cooked, omelet · SR Legacy (2018-04) · USDA FDC 172185
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 154 kcal | 154 kcal |
| Protein | 10.6 g | 10.6 g |
| Carbohydrates | 0.64 g | 0.64 g |
| Fat | 11.7 g | 11.7 g |
| Fibre | 0 g | 0 g |
| Sugars | 0.31 g | 0.31 g |
| Saturated fat | 3.32 g | 3.32 g |
| Sodium | 155 mg | 155 mg |
| Salt (calculated from sodium) | 0.39 g | 0.39 g |
| Vitamin A (RAE) | 172 ug | 172 ug |
| Vitamin D (D2 + D3) | 1.7 ug | 1.7 ug |
| Vitamin E (alpha-tocopherol) | 1.29 mg | 1.29 mg |
| Vitamin K (phylloquinone) | 4.5 ug | 4.5 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.39 mg | 0.39 mg |
| Niacin | 0.06 mg | 0.06 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Folate, total | 39 ug | 39 ug |
| Vitamin B12 | 0.76 ug | 0.76 ug |
| Potassium | 117 mg | 117 mg |
| Calcium | 48 mg | 48 mg |
| Phosphorus | 167 mg | 167 mg |
| Magnesium | 11 mg | 11 mg |
| Iron | 1.48 mg | 1.48 mg |
| Zinc | 1.09 mg | 1.09 mg |
| Selenium | 25.8 ug | 25.8 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.06 mg | 0.06 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Like the scrambled row, USDA's omelet includes the milk and fat the method uses, so 154 kcal per 100 g is not plain egg — raw egg is 143 with more protein per gram. The weight says the same thing: an omelet made from one large egg weighs 61 g, not 50, because what was added stayed in the pan. This is a plain omelet and nothing else: no cheese, no ham, and no butter beyond the cooking.
Logging this food
Count the eggs, not the omelet. Three large eggs make 183 g and about 282 kcal before a single filling, and fillings are where omelets are won and lost: 30 g of cheddar adds roughly 120, mushrooms and spinach almost nothing. Log the eggs from this row and each filling as its own line. A tablespoon of the finished omelet is 15 g and 23 kcal, which is the unit for a spoonful off someone else's plate.
Swaps and alternatives
Fill it rather than shrink it: vegetables cost almost nothing and turn three eggs into a meal. To cut the number itself, replace whole eggs with whites one at a time — each swap saves about 55 kcal, which is the yolk. Scrambled at 149 kcal per 100 g and poached at 143 are the same eggs treated differently, and poached is the only one of the three with nothing added.