Omelette calories and nutrition facts
Per 100 g: 154 kcal — 10.6 g protein, 11.7 g fat and 1.6 g carbs.
A plain omelette has about 154 kcal per 100 g, and the filling changes it most: cheese or bacon pushes it past 250, while mushrooms bring it down slightly by adding bulk. Butter in the pan counts too. A French-style omelette made with a generous knob ends up richer than these figures suggest.
- High in protein
- High in selenium
- High in vitamin D
- High in vitamin B12
- Protein 28%
- Fat 68%
- Carbs 4%
In everyday portions
- Typical serving · 150 g 231 kcal
- 100 kcal is 65 g this much of it gives 100 kcal
- 20 g of protein is 190 g this much to eat for 20 g of protein
- Energy density Medium 1.5 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Plain | 154 | 10.6 | 11.7 | 1.6 |
| Cheese | 255 | 17.7 | 19.3 | 2.6 |
| Bacon | 267 | 12.5 | 23.5 | 1.5 |
| Mushroom | 125 | 8.1 | 9.2 | 2.3 |
| Herb | 147 | 9.5 | 11.2 | 2 |
| Meat, cheese and veg | 184 | 9.8 | 13.5 | 5.1 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Plain
Energy and macros
- Energy 154 kcal 8%
- Protein 10.6 g 21%
- Fat 11.7 g 17%
- Carbs including fibre 1.6 g <1%
- Fibre 0 g
- Salt 0.62 g 10%
Where the calories come from
- Protein 28%
- Fat 68%
- Carbs 4%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 193 µg 24%
- Vitamin D 2.4 µg 48%
- Vitamin E 1.8 mg 15%
- Vitamin K 5 µg 7%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.058 mg 5%
- Vitamin B2 (riboflavin) 0.371 mg 26%
- Vitamin B3 (niacin) 0 mg 0%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.093 mg 7%
- Folate (B9) 50 µg 25%
- Vitamin B12 0.76 µg 30%
- Choline 250 mg
Minerals
- Potassium 124 mg 6%
- Calcium 46 mg 6%
- Phosphorus 172 mg 25%
- Magnesium 10 mg 3%
- Iron 1.6 mg 11%
- Zinc 1.2 mg 12%
- Copper 0 mg 0%
- Manganese no data
- Selenium 29 µg 53%
- Iodine no data
- Sodium 248 mg 10%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in selenium
- High in vitamin D
- High in vitamin B12
- Source of vitamin B2
- Source of folate
- Source of phosphorus
- Source of vitamin A
- Source of vitamin E
Cheese
Energy and macros
- Energy 255 kcal 13%
- Protein 17.7 g 35%
- Fat 19.3 g 28%
- Carbs available, without fibre 2.6 g <1%
- Fibre 0 g
- Salt 0.58 g 10%
Where the calories come from
- Protein 28%
- Fat 68%
- Carbs 4%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 203 µg 25%
- Vitamin D 1.4 µg 28%
- Vitamin E 0.82 mg 7%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.059 mg 5%
- Vitamin B2 (riboflavin) 0.34 mg 24%
- Vitamin B3 (niacin) 0.08 mg <1%
- Vitamin B5 (pantothenic acid) 0.85 mg 14%
- Vitamin B6 0.09 mg 6%
- Folate (B9) 25.8 µg 13%
- Vitamin B12 1.6 µg 62%
- Choline no data
Minerals
- Potassium 112 mg 6%
- Calcium no data
- Phosphorus 388 mg 55%
- Magnesium 23.6 mg 6%
- Iron 1.2 mg 8%
- Zinc 2.5 mg 25%
- Copper 0.051 mg 5%
- Manganese 0.036 mg 2%
- Selenium 10.8 µg 20%
- Iodine 42.8 µg 29%
- Sodium 231 mg 10%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin B12
- High in phosphorus
- Source of iodine
- Source of vitamin D
- Source of vitamin A
- Source of zinc
- Source of vitamin B2
- Source of selenium
Bacon
Energy and macros
- Energy 267 kcal 13%
- Protein 12.5 g 25%
- Fat 23.5 g 34%
- Carbs available, without fibre 1.5 g <1%
- Fibre 0 g
- Salt 0.98 g 16%
Where the calories come from
- Protein 19%
- Fat 79%
- Carbs 2%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 134 µg 17%
- Vitamin D 1.1 µg 22%
- Vitamin E 0.99 mg 8%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.21 mg 19%
- Vitamin B2 (riboflavin) 0.29 mg 21%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) 0.95 mg 16%
- Vitamin B6 0.14 mg 10%
- Folate (B9) 25.6 µg 13%
- Vitamin B12 0.9 µg 36%
- Choline no data
Minerals
- Potassium 184 mg 9%
- Calcium 48.2 mg 6%
- Phosphorus 157 mg 22%
- Magnesium 12 mg 3%
- Iron 1.4 mg 10%
- Zinc 0.99 mg 10%
- Copper 0.034 mg 3%
- Manganese 0.022 mg 1%
- Selenium 11.3 µg 21%
- Iodine 36.3 µg 24%
- Sodium 392 mg 16%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in vitamin B12
- Source of iodine
- Source of phosphorus
- Source of vitamin D
- Source of vitamin B2
- Source of selenium
- Source of vitamin B1
- Source of vitamin A
- Source of vitamin B5
Mushroom
Energy and macros
- Energy 125 kcal 6%
- Protein 8.1 g 16%
- Fat 9.2 g 13%
- Carbs available, without fibre 2.3 g <1%
- Fibre 0.45 g
- Salt 0.35 g 6%
Where the calories come from
- Protein 26%
- Fat 67%
- Carbs 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 134 µg 17%
- Vitamin D 1.1 µg 22%
- Vitamin E 0.82 mg 7%
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 (thiamin) 0.075 mg 7%
- Vitamin B2 (riboflavin) 0.37 mg 26%
- Vitamin B3 (niacin) 1.2 mg 8%
- Vitamin B5 (pantothenic acid) 1.4 mg 23%
- Vitamin B6 0.12 mg 9%
- Folate (B9) 34.6 µg 17%
- Vitamin B12 0.81 µg 32%
- Choline no data
Minerals
- Potassium 193 mg 10%
- Calcium 48 mg 6%
- Phosphorus 152 mg 22%
- Magnesium 11.4 mg 3%
- Iron 1.4 mg 10%
- Zinc 0.86 mg 9%
- Copper 0.16 mg 16%
- Manganese 0.04 mg 2%
- Selenium 11.5 µg 21%
- Iodine 35.6 µg 24%
- Sodium 141 mg 6%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin B12
- Source of vitamin B2
- Source of iodine
- Source of vitamin B5
- Source of vitamin D
- Source of phosphorus
- Source of selenium
- Source of folate
- Source of vitamin A
- Source of copper
Herb
Energy and macros
- Energy 147 kcal 7%
- Protein 9.5 g 19%
- Fat 11.2 g 16%
- Carbs available, without fibre 2 g <1%
- Fibre 0.55 g
- Salt 0.43 g 7%
Where the calories come from
- Protein 26%
- Fat 69%
- Carbs 5%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 1.4 µg 28%
- Vitamin E 1.3 mg 11%
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 (thiamin) 0.071 mg 6%
- Vitamin B2 (riboflavin) 0.33 mg 24%
- Vitamin B3 (niacin) 0.2 mg 1%
- Vitamin B5 (pantothenic acid) 1.1 mg 18%
- Vitamin B6 0.12 mg 9%
- Folate (B9) 56.1 µg 28%
- Vitamin B12 0.97 µg 39%
- Choline no data
Minerals
- Potassium 188 mg 9%
- Calcium 86 mg 11%
- Phosphorus 157 mg 22%
- Magnesium 14.5 mg 4%
- Iron 1.8 mg 13%
- Zinc 0.92 mg 9%
- Copper 0.044 mg 4%
- Manganese 0.19 mg 10%
- Selenium 11.6 µg 21%
- Iodine 43 µg 29%
- Sodium 173 mg 7%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin B12
- Source of iodine
- Source of folate
- Source of vitamin D
- Source of vitamin B2
- Source of phosphorus
- Source of selenium
- Source of vitamin B5
Meat, cheese and veg
Energy and macros
- Energy 184 kcal 9%
- Protein 9.8 g 20%
- Fat 13.5 g 19%
- Carbs available, without fibre 5.1 g 2%
- Fibre 1 g
- Salt 0.71 g 12%
Where the calories come from
- Protein 22%
- Fat 67%
- Carbs 11%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 117 µg 15%
- Vitamin D 0.88 µg 18%
- Vitamin E 2 mg 17%
- Vitamin K no data
- Vitamin C 0.95 mg 1%
- Vitamin B1 (thiamin) 0.084 mg 8%
- Vitamin B2 (riboflavin) 0.27 mg 19%
- Vitamin B3 (niacin) 0.64 mg 4%
- Vitamin B5 (pantothenic acid) 1.1 mg 18%
- Vitamin B6 0.11 mg 8%
- Folate (B9) 32.2 µg 16%
- Vitamin B12 0.83 µg 33%
- Choline no data
Minerals
- Potassium 255 mg 13%
- Calcium 43.4 mg 5%
- Phosphorus 177 mg 25%
- Magnesium 17.8 mg 5%
- Iron 1.1 mg 8%
- Zinc 1.1 mg 11%
- Copper 0.1 mg 10%
- Manganese 0.072 mg 4%
- Selenium 10.9 µg 20%
- Iodine 29.8 µg 20%
- Sodium 284 mg 12%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in vitamin B12
- Source of phosphorus
- Source of iodine
- Source of selenium
- Source of vitamin B2
- Source of vitamin B5
- Source of vitamin D
- Source of vitamin E
- Source of folate
Dishes
Among dishes
The category in the 17 Fit catalog: 691 foods. Compared per 100 g.
- 97% More selenium than 97% of dishes.
- 98% More vitamin D than 98% of dishes.
- 83% More vitamin B12 than 83% of dishes.
- 98% More vitamin B2 than 98% of dishes.
- 83% More folate than 83% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Caesar salad 150 kcal
- Goulash 145 kcal
- Meatballs 190 kcal
- Full English breakfast 160 kcal
- Cobb salad 93 kcal
- Shepherd’s pie 123 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (FNDDS, USA).
Carbs are given including fibre.