Omelette Calories and Protein: 1-Egg, 2-Egg and 3-Egg Omelette and Bread Omelette

The omelette is the easiest hot protein breakfast in India, from the street-corner bread omelette to a masala omelette at home. The calories depend on how many eggs, how much oil and whether bread comes with it. This page gives numbers for the 1-egg, 2-egg and 3-egg omelette, and for a bread omelette, using two food tables, so you can compare them with a boiled or fried egg.

Omelette Calories and Protein per 100 g

Source: IFCT 2017 (ICMR-NIN), M007, M010 and M004 (omelette values include the cooking fat; energy converted from kJ); USDA FoodData Central (SR Legacy), IDs 172185, 173423 and 172686.

USDA lists a cooked whole-egg omelette at 154 kcal and 10.6 g of protein per 100 g, and IFCT 2017 lists 170 kcal and 16.5 g for a hen-egg omelette and 204 kcal and 14.8 g for country hen. The difference comes from the recipe and the eggs: the two tables cook the omelette differently, so treat them as a range. A boiled egg has 148 kcal per 100 g and a fried egg 196 kcal, so an omelette sits between them, with the oil as the main variable.

Calories and Protein in a 1, 2 and 3 Egg Omelette

Source: USDA FoodData Central (SR Legacy) (omelette ID 172185, USDA weight 61 g per large egg omelette; bread ID 172686, 29 g per slice) and IFCT 2017 (ICMR-NIN) (M007). Bread omelette and omelette with bread are our calculation from those entries; street bread omelettes use butter or more oil, so they run higher.

Using USDA's weight of 61 g per egg omelette, one egg makes an omelette with about 94 kcal and 6.4 g of protein; two eggs give 188 kcal and 12.9 g; three give 282 kcal and 19.3 g. The IFCT-based numbers are higher: about 204 kcal and 19.8 g for two eggs. Use whichever matches how you cook: if you use a generous spoon of oil, the higher IFCT row is the safer estimate. Each teaspoon of oil adds about 40 kcal, and each tablespoon of butter about 100.

Bread Omelette Calories

A bread omelette made with a 2-egg omelette and two slices of bread comes to about 347 kcal and 19.1 g of protein by our calculation. With just one slice it drops to about 267 kcal. Street bread omelettes are usually fried in butter or a lot of oil and may add cheese or sauce, so they can be 50 to 150 kcal more than the number here. For a leaner version, use one slice of whole-wheat bread, a non-stick pan and one teaspoon of oil. See calories in egg for the boiled and fried comparison.

How Many Eggs in an Omelette for Protein?

• 2 eggs: about 12.9 g of protein, a reasonable breakfast base.
• 3 eggs: about 19.3 g, a bigger meal that suits lifters; see protein in egg.
• Add-ins: onion, tomato, chilli and coriander add flavour for almost no calories; paneer or cheese adds protein and fat.
• Egg whites only: cuts calories sharply; our egg white veggie omelette shows how.

Is an Omelette Healthy?

It can be a very good meal: high in protein, quick, and easy to load with vegetables. Healthy adults can usually eat eggs daily; ask your doctor if you have been told to limit cholesterol. The part to watch is the oil and the bread. Use a non-stick pan, keep to one or two teaspoons of oil, and pair the omelette with vegetables or a roti rather than white bread and butter. A masala omelette with onion and tomato adds volume and fibre for few calories, so it is more filling than a plain one.

Use the protein calculator to see how an omelette fits your daily target, try the masala omelette recipe, and browse the nutrition hub for other breakfast foods. For bread numbers see bread calories per slice.

Frequently Asked Questions

Sources: IFCT 2017 (ICMR-National Institute of Nutrition): egg poultry omelette (M007), country hen omelette (M010) and boiled egg (M004); USDA FoodData Central (SR Legacy): egg whole cooked omelet (172185), fried egg (173423) and wheat bread (172686). Bread omelette values are our calculation. Restaurant and street omelettes vary with oil and butter.