Nutrition Facts for Omelette
What Is Omelette?
Omelette is one of those “default” foods people come back to when they want predictable nutrition and a meal that fits their calorie target.
It works well as a base for balanced meals, because you can pair it with vegetables for volume, a protein source for satiety, and a sauce or seasoning for enjoyment.
Per 100g, Omelette is low in carbs (0.6g) and provides fat (12g). It can make meals taste satisfying, but it is easier to overshoot calories if you do not portion it.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Omelette (Per 100g)
The following values are standardized per 100 grams of omelette.
- Calories
154 kcal
- Protein
10.6 g
- Carbohydrates
0.6 g
- Fat
12 g
Nutrition by Serving Size
Calories and macros for common portion sizes of omelette.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 77 kcal | 5.3 g | 0.3 g | 6 g |
| 100g | 154 kcal | 10.6 g | 0.6 g | 12 g |
| 150g | 231 kcal | 15.9 g | 0.9 g | 18 g |
| 200g | 308 kcal | 21.2 g | 1.2 g | 24 g |
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Is Omelette Good for Weight Loss?
Omelette can fit into a weight loss diet when portions are controlled. At 154 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. It is low in carbs, making it easy to pair with vegetables and other foods. For best results, combine omelette with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Omelette
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons omelette can be a useful addition to a balanced diet:
- Fits low-carb meal patterns and is easy to combine with high-fiber vegetables.
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Adds satisfaction and flavor to meals, which can make a long-term plan more enjoyable.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
Who Is Omelette Best For?
Weight loss
Omelette can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Omelette can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Omelette can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Omelette in Your Diet
Practical ways to include omelette in meals:
- Keep portions consistent and pair omelette with vegetables and a protein for a balanced meal.
- Use it in meal prep so you can repeat meals without repeating flavors.
- Log it once in a calculator, then reuse the same serving to simplify daily tracking.
- Try pairing it with different seasonings or sauces so it stays enjoyable.
- Use smaller servings for weight loss and larger servings for muscle gain or higher-activity days.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log omelette and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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