Egg omelette calories come to 241 for one 241 g omelette and 100 per 100 g. The figures here describe a packaged egg white omelette, so protein is solid at 18 g. Sodium is the line to watch: one omelette carries 699 mg, or 30% of the daily value.
241kcal
1 omelette · 241 g, packaged, per label
29%protein
18 gProtein
21 gCarbs
10 gFat
How to burn off 241 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 241 g
Calories
241 kcal
Protein
18 g
Carbohydrate
21 g
Fat
10 g
Saturated fat
6 g
Cholesterol
29 mg
Sodium
699 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Egg omelette: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 omelette (241 g)
241
18 g
21 g
10 g
699 mg
12%
8 oz pack (227 g)
220
18 g
11 g
9 g
581 mg
11%
100 g
100
7.5 g
8.7 g
4.2 g
290 mg
5%
3 × 1 omelette (241 g)
723
54 g
2,097 mg
5 × 1 omelette (241 g)
1,205
90 g
3,495 mg
One omelette is a 241-calorie meal
The reference serving is one packaged omelette weighing 241 g, and it lands at 241 calories. That match is no accident: the food sits at 100 calories per 100 g, so the weight printed on the label doubles as a fair calorie estimate. One omelette covers 12% of the daily value for calories while delivering 18 g of protein.
The 8 oz pack (227 g), listed under a separate USDA entry, comes in a little lower at 220 calories. It keeps the same 18 g of protein but drops carbs to 11 g, against 21 g in the larger omelette. The products differ in fillings, and the carb line is where that shows up first, so read the label of the exact pack you buy.
Doubling up is where totals climb. Two omelettes make 482 calories and 36 g of protein, and three reach 723 calories. Five, the kind of batch someone might heat for a family or a week of lunches, add up to 1,205 calories. As a rule of thumb, one omelette is a light meal and two make a full one.
Calories split almost evenly three ways
Fat supplies 37% of the calories, carbs 34% and protein 29%. That is a more balanced profile than most people expect from something called an egg omelette. The egg white base brings lean protein, and the add-ins such as cheese, sauce, potato or vegetables bring most of the rest.
Per 100 g you get 7.5 g of protein, 8.7 g of carbs and 4.2 g of fat. Of that fat, 2.5 g is saturated, so more than half of the fat is the saturated kind. Sugars stay low at 2.1 g per 100 g, and fiber is modest at 0.8 g.
Scaled to one whole omelette, that means 18 g of protein, 21 g of carbs and 10 g of fat, plus 5 g of sugars and 1.9 g of fiber. Protein at 36% of the daily value is the strongest line on the label. For a 241-calorie food, that is a good return, and it is the main reason an egg white omelette works as a lighter breakfast or lunch.
Sodium is the row to watch
One omelette holds 699 mg of sodium, which is 30% of the daily value. That share is more than twice its 12% share of daily calories. Put plainly, the omelette is light on calories but heavy on salt for its size.
Stack them and the number climbs fast. Two omelettes carry 1,398 mg, and three reach 2,097 mg, close to a full day's sodium in one sitting. Five omelettes add up to 3,495 mg. The 8 oz pack is a little gentler at 581 mg, or 25% of the daily value, which makes it the better pick if salt is your concern.
The upside sits in the cholesterol row: just 12 mg per 100 g against a 300 mg daily value. That low figure reflects the egg white base rather than whole eggs. If you watch sodium, pair the omelette with unsalted sides such as fresh fruit or plain vegetables, and go easy on other salty foods that day.
Round out one omelette instead of eating two
At 241 calories with 18 g of protein, one omelette is a light meal on its own. Fiber is the gap: 1.9 g per omelette is a small slice of the 28 g daily value. Fruit, a side salad or a slice of whole-grain toast fills that gap more cheaply than a second omelette, which would add another 241 calories and 699 mg of sodium.
The brands on this page show how wide the range is. Cedarlane sells egg white omelettes with green chile, cheese and ranchero sauce, with garden vegetables and mozzarella, or with uncured turkey bacon. Espana makes a traditional potato and egg Spanish omelette, and Renaissance Food Group offers a spinach and mushroom omelette starter.
Potato and sauce versions lean on carbs, while vegetable versions tend to stay lighter, so check the label of the one you pick before you log it. BodyPal can log any of them from a photo, which saves weighing a frozen pack at breakfast.
How does egg omelette compare?
Here is how the egg omelette stacks up against a plain omelette, an egg sandwich and egg rice, per 100 g and per usual serving.
Verdict: For the fewest calories per bite, the egg omelette wins at 100 per 100 g, while the egg sandwich runs 228 and egg rice 174. If staying full on protein is the goal, the omelette still holds its own at 7.5 g per 100 g, and only the egg sandwich beats it at 10.5 g, for more than twice the calories.
Most popular egg omelette brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Cedarlane Egg White Omelette, Green Chile, Cheese And Ranchero Sauce241 g100 kcal
2Cedarlane Garden Vegetable And Mozzarella Egg White Omelette8 oz · 227 g101 kcal
3Cedarlane Egg White Omelette, Uncured Turkey Bacon, Vegetable And Cheese8 oz · 227 g97 kcal
4Espana Traditional Potato And Egg Spanish Omelette, Original100 g120 kcal
5Renaissance Food Group Spinach And Mushroom Omelette Starter1 cup · 85 g24 kcal
A 241 g packaged omelette is 241 calories, and a 227 g pack is 220. Per 100 g it is 100 calories.
Is an egg omelette good for weight loss?
One 241 g omelette is 241 calories with 18 g of protein and 10 g of fat. At 100 calories per 100 g it is lighter than an egg sandwich at 228.
Egg omelette or egg sandwich: which has fewer calories?
The omelette has 100 calories per 100 g, the egg sandwich 228, so a 241 g omelette at 241 calories stays lower than the same weight of sandwich.
How much protein is in an egg omelette?
About 7.5 g of protein per 100 g, which is 18 g in a 241 g omelette, next to 21 g of carbs and 10 g of fat.
How many calories are in a single egg omelette?
The reference here is one packaged egg white omelette of 241 g, at 241 calories. A homemade omelette made with one egg is a smaller dish with different ingredients, so it will not match this figure; log it by what goes into the pan.
How many calories are in five omelettes?
Five omelettes come to 1,205 calories, with 90 g of protein. They also carry 3,495 mg of sodium, well over the daily value, so that amount makes more sense split across several meals or people.
How many calories does an omelette have per 100 grams?
An omelette here has 100 calories per 100 g, with 7.5 g of protein, 8.7 g of carbs and 4.2 g of fat. That round figure makes estimating easy: the weight in grams roughly equals the calories.
Do different omelette packs have different calories?
Yes. A 241 g omelette has 241 calories, while the 8 oz pack of 227 g has 220. Both deliver 18 g of protein, so the smaller pack trims calories, carbs and sodium without giving up protein.
