Omelette calories
A plain 2-egg omelette, with a tablespoon of milk and cooked in oil, has about 215 calories, with 14 g of protein and 17 g of fat. A single-egg omelette is about 105. The eggs are about two thirds of it and the oil the rest. A stall or dhaba masala omelette runs about 250 to 330.
An omelette is beaten egg cooked flat on a tawa or in a pan, plain or with onion, green chilli, tomato and coriander as a masala omelette. In India it comes with bread or pav, at home, at the railway stall and at the egg cart.
Most of the oil poured into the pan stays there. The number here counts only what the omelette takes up, set from a lab analysis, not the whole spoonful.
Typical values for a home kitchen, for the portion named next to each number. Other sites often show bigger numbers because they count a bigger serving or a restaurant recipe. Your own katori, roti and oil change the number; Slate adjusts for them.
How many calories are in omelette?
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 omelette (2 eggs) about 110 g | 215 | 14 g | 1 g | 17 g |
| 1 single-egg omelette about 55 g | 105 | 7 g | 0 g | 9 g |
| 1 omelette (3 eggs) about 165 g | 320 | 21 g | 1 g | 26 g |
How does home omelette compare with outside?
A stall omelette is cooked in a generous pour of oil or butter on a flat tawa, usually as a masala omelette with onion, green chilli and tomato, and often served with bread or pav.
No lab has measured an Indian stall omelette, so the range below allows 1.5 to 2.5 times the oil of this recipe, plus the onion and tomato. Bread is extra.
| Version | Cals | Fat |
|---|---|---|
| Home | 215 | 17 g |
| Stall or dhaba masala omelette | 250 to 330 | 21 to 29 g |
What changes the calories in omelette?
- The oil taken up. This omelette takes up about 2 teaspoons for 2 eggs; a stall omelette can take up 2 to 3 times that.
- The number of eggs: about 105 for one egg, 215 for two and 320 for three.
- Butter instead of oil changes little per teaspoon; cheese inside changes a lot.
- Onion, tomato and chilli in a masala omelette add about 10 calories. Bread adds more: white bread has about 266 calories per 100 g.
- An egg-white omelette drops most of the fat and about half the protein.
How were these numbers worked out?
The recipe is the plain omelette in The Art & Science of Cooking (via the Indian Nutrient Databank): 2 eggs beaten with a tablespoon of milk and pepper, at IFCT 2017 values. The textbook fries it in 2 tablespoons of fat, most of which stays in the pan, so the oil eaten is set from USDA's analysed omelette made with oil, 15.8% fat: about 7.6 g for 2 eggs. The cooked weight is USDA's 55 g per egg, so a 2-egg omelette is about 110 g and 215 calories, 195 per 100 g, and a single-egg omelette is half. USDA's analysed omelette agrees within 1%; ICMR-NIN's fried egg at 160 calories is 50% above the single-egg omelette because it carries more oil, so the page shows a range. The stall range uses 1.5 to 2.5 times the oil with up to 25 g each of onion and tomato. Every dish on Slate is worked out the same way: how Slate counts calories.
| Ingredient | Raw | Values from |
|---|---|---|
| Egg, hen, whole, raw 2 eggs | 100 g | IFCT 2017 M001 |
| Milk, whole, cow 1 tablespoon | 15 g | IFCT 2017 L002 |
| Black pepper to taste | 0.5 g | IFCT 2017 G031 |
| Groundnut oil Taken up in cooking: set from USDA's analysed omelette made with oil (15.8% fat), about 1⅔ teaspoons | 7.6 g | IFCT 2017 T005 |
ICMR-NIN counts a fried egg at 160 calories, against about 105 for a single-egg omelette here. The gap is oil: a fried egg sits in more of it than an omelette takes up. USDA's analysed omelette made with oil agrees with this page within 2% per 100 g. Depending on the oil, a one-egg omelette is about 105 to 160 calories.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017. Egg (M001), milk, whole, cow (L002), black pepper (G031), groundnut oil (T005); values read from github.com/nodef/ifct2017
- Vijayakumar et al., Indian Nutrient Databank (INDB), Current Developments in Nutrition, 2024. The Art & Science of Cooking recipe ASC061, plain omelette
- USDA FoodData Central, FNDDS Egg omelet or scrambled egg, made with oil (2707200). 192 kcal and 15.8 g fat per 100 g; 1 egg = 55 g
- ICMR-NIN, Dietary Guidelines for Indians: A Manual (2011). Annexure 8: fried egg 160 kcal
Questions people ask
How many calories are in a 2 egg omelette?
About 215 calories for a plain 2-egg omelette cooked in oil, with 14 g of protein.
How many calories are in a 1 egg omelette?
About 105 calories, half of the 2-egg omelette. ICMR-NIN's fried egg is 160, because it carries more oil.
How many calories are in a 3 egg omelette?
About 320 calories, with 21 g of protein.
How much protein is in an omelette?
About 14 g in a 2-egg omelette and 7 g in a single-egg one. The milk adds a little.
How many calories are in a masala omelette from a stall?
About 250 to 330 for a 2-egg masala omelette, with more oil and some onion and tomato. Bread or pav is extra.