Calories in omelette
1 omelette (143 g) has 390 calories, with 13.9 g of protein, 0.9 g of carbs and 36.8 g of fat. That's 272 calories per 100 g.
| Nutrition | 1 omelette (143 g) | 100 g |
|---|---|---|
| Calories | 390 kcal | 272 kcal |
| Protein | 13.9 g | 9.7 g |
| Carbs | 0.9 g | 0.6 g |
| Fat | 36.8 g | 25.7 g |
| Fibre | 0.1 g | 0.1 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Plain omelette/omlet”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is omelette good for a gym diet?
It has some protein (3.6 g per 100 calories), but not enough to lean on. Pair it with eggs, paneer or dal to fill the gap.
Most of its calories come from fat (85%), then protein (14%) and carbs (1%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 2 omelettes (about 700 calories). The same 25 g from egg white is about 120 calories.
What's in it
Made with milk and eggs, plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
How to make it
Takes about 10 minutes.
- Beat eggs with salt, pepper, chopped onion, chilli and coriander.
- Heat a pan with a few drops of oil.
- Pour in the eggs and tilt the pan to spread them.
- Cook until set underneath, fold and serve.
Logging omelette in GymSensei
Type or say “1 omelette” and it's logged with the numbers above, no searching through lists. It also understands “omlet” and “anda omelette”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Egg bhurji | 1 egg (70 g) | 109 | 7.2 g |
| Palak mushroom bhurji | 1 plate (116 g) | 184 | 15.4 g |
| Egg curry | 1 bowl (152 g) | 179 | 8.2 g |
| Boiled egg | 1 egg (50 g) | 78 | 6.3 g |
| Egg white | 1 egg white (33 g) | 17 | 3.6 g |
Updated . General fitness and nutrition guidance, not medical advice.
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