Calories in Omelette: Nutrition, Portions, and Diet Tips
Calories in Omelette: Nutrition, Portions, and Diet Tips
A plain omelette has 154.0 kcal per 100 g. The serving used on this page is 1 omelette (about 100 g), and that serving also comes to 154.0 kcal. Along with calories, per 100 g you get 10.6 g of protein, 0.6 g of carbohydrate, and 11.7 g of fat, and the same values apply to the serving.
Nutrition Facts for Omelette
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Omelette, per 100 g | 154.0 | 10.6 | 0.6 | 11.7 |
| Omelette, 1 omelette (about 100 g) | 154.0 | 10.6 | 0.6 | 11.7 |
These values come from the USDA record for Egg, whole, cooked, omelet (fdcId 172185). Protein is 10.6 g, which is the main reason an omelette feels filling at breakfast. Carbohydrate is only 0.6 g, so it barely touches your carb intake for the day. Fat is 11.7 g in the plain version, and any extra ghee, butter or oil added in the pan will sit on top of that figure.
Omelette Portions in Pakistani Kitchens
The serving label on this page is 1 omelette (about 100 g). In most Pakistani homes an omelette is cooked on a tawa or in a small karahi with ghee or oil, then mixed with onions, tomatoes and green chillies. Those vegetables add taste and volume, but 154.0 kcal applies to the plain omelette at 1 omelette (about 100 g), not to a plate with paratha, cheese or a second helping.
Portion size is where the numbers start to drift. If you use three eggs, pour ghee freely and fry bread beside it, the plate will sit well above 154.0 kcal. If you cook 1 omelette (about 100 g) in a lightly greased pan and eat it with a small chapati and salad, you stay close to the numbers in the table. Weighing your omelette once or twice is the easiest way to learn what 100 g looks like on your own plate.
Omelette Compared With Other Foods
If you rotate breakfast options, Boiled Egg has 155.0 kcal per 100 g, and for 1 large egg (about 50 g) the value is 77.5 kcal. Dahi (Yogurt) is lighter at 61.0 kcal per 100 g, while 1 cup (about 245 g) comes to 149.4 kcal. Per 100 g the omelette sits close to the boiled egg at 154.0 kcal, so the real difference on your plate comes from the serving size and the fat used for cooking. A boiled egg needs no oil at all, which many people prefer on days when the ghee is already used up.
Is Omelette Good for Weight Loss?
No single food decides what happens on the weighing scale. An omelette can fit a calorie controlled diet because it is filling and simple to portion: 1 omelette (about 100 g) is 154.0 kcal with 10.6 g of protein. That protein helps most people stay satisfied until lunch, which makes it easier to skip the biscuit plate with morning chai.
Whether the number on the scale moves depends on your total intake for the day and on habits kept over weeks. If 154.0 kcal fits inside your daily plan, keep it. If you cook a bigger omelette in plenty of ghee, the serving is no longer 1 omelette (about 100 g) and the calories will be higher than 154.0 kcal. Portions decide the outcome, not any single ingredient.
How to Eat Omelette Wisely
- Keep it to 1 omelette (about 100 g) and log 154.0 kcal in your daily tracker instead of guessing.
- Measure the ghee or oil with a teaspoon rather than pouring straight from the bottle. The table covers the plain omelette, so anything extra is logged separately.
- Add onions, tomatoes, green chillies and fresh coriander for colour, crunch and volume, since these keep the omelette near 154.0 kcal while making it more satisfying.
- Balance the plate. The omelette brings 10.6 g of protein, 0.6 g of carbohydrate and 11.7 g of fat, so pair it with a small chapati or a piece of fruit if you want a steadier breakfast.
Who Should Be Careful
Omelette is an everyday food, but some people should check with a doctor before making it a daily habit. If you have diabetes, are pregnant, or live with a kidney or heart condition, ask a qualified doctor how eggs and added fats fit your own plan. This page gives general numbers only and cannot account for your medication, your blood reports, or the rest of your diet.
FAQ
How many calories are in one omelette? One omelette (about 100 g) has 154.0 kcal. That serving also provides 10.6 g of protein, 0.6 g of carbohydrate, and 11.7 g of fat.
Is Omelette good for weight loss? It can fit a calorie controlled diet, because 1 omelette (about 100 g) is 154.0 kcal and quite filling. The outcome still depends on your total daily intake and on the portion you actually cook.
How does an omelette compare with a boiled egg or dahi? Per 100 g they are close, 154.0 kcal for the omelette and 155.0 kcal for Boiled Egg, while Dahi (Yogurt) is 61.0 kcal per 100 g. For 1 large egg (about 50 g) the value is 77.5 kcal, and 1 cup (about 245 g) of dahi is 149.4 kcal.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly alongside our all products range. Browse Pakistani food calories for more entries, contact us with questions, read our DRAP safety guide, and learn more about Clinicaly.
Data source: USDA FoodData Central, Egg, whole, cooked, omelet, fdcId 172185. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.