Omelette calories come to 241 for one 241 g packaged omelette and 100 per 100 g. That is 12% of the daily value for calories, a modest share for a full breakfast. The row that stands out is sodium: one omelette carries 699 mg, 30% of the daily value, so salt climbs much faster than calories.
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
🛡️
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 →
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 portion (227 g)
227
17 g
19.8 g
9.4 g
658 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 breakfast
The default portion here is one packaged omelette weighing 241 g, and it lands at 241 calories. It also brings 18 g of protein, 21 g of carbs and 10 g of fat. That is a moderate breakfast, not a heavy one, and it covers 36% of the daily value for protein on its own.
If you weigh an 8 oz portion instead, 227 g, you get 227 calories and 17 g of protein. Because this food sits at almost exactly 100 calories per 100 g, the math is unusually easy. Grams on the scale roughly equal calories on the plate, which makes it one of the simpler foods to log by weight.
Doubling up is where the total starts to move. Two omelettes reach 482 calories and 36 g of protein, three reach 723 calories and 54 g, and five hit 1,205 calories with 90 g of protein. Protein scales nicely, but so does everything else, and sodium is the number that gets out of hand first.
Fat edges out carbs and protein for calories
Fat supplies 37% of the calories, carbs 34% and protein 29%. That is a more even split than many people expect from an egg white omelette. The packaged versions on this page fold in cheese, sauces, potatoes or vegetables, and those fillings pull the balance away from pure protein.
Per 100 g you get 7.5 g of protein, 8.7 g of carbs and 4.2 g of fat, of which 2.5 g is saturated. Sugars stay low at 2.1 g, and fiber adds 0.8 g. Cholesterol is just 12 mg per 100 g, a small figure that fits the egg white base named in the USDA row.
For protein per calorie, it does reasonably well. One omelette delivers 36% of the daily value for protein while using only 12% of the daily value for calories. If protein is your priority at breakfast, that ratio is the main reason to pick it over a bakery item of similar weight.
Sodium is the row to watch
One omelette carries 699 mg of sodium, 30% of the daily value. Put that next to calories at 12% and the imbalance is clear: this food spends your sodium budget more than twice as fast as your calorie budget. Packaged, sauced and cheesy versions tend to work this way.
The 8 oz portion still lands at 658 mg, or 29% of the daily value. Per 100 g the figure is 290 mg, 13% of the daily value. Two omelettes push sodium to 1,398 mg, and three reach 2,097 mg, close to a full day's daily value from a single food before anything else is eaten.
If you watch sodium, treat the omelette as the salty item of the meal and keep the sides plain. Fresh fruit, plain rice or unsalted vegetables keep the total steady, while salted butter on toast, cured meats or extra cheese push it higher. BodyPal can log the omelette from a photo, which makes it easier to see sodium stack up across a day.
Use it as the protein anchor, then add fiber
At 241 calories and 18 g of protein, one omelette covers the protein side of a meal and still leaves room on the plate. With 1.9 g of fiber per omelette, it is light on fiber, so the best partners are foods that bring volume and fiber without much salt.
Fresh fruit, a slice of whole-grain toast or a side of plain vegetables all fit that role. They add bulk and chewing time, which helps a 241-calorie meal feel like a real breakfast rather than a snack. Coffee or tea without sugar keeps the total where it is.
If you are tracking calories, one omelette with a piece of fruit stays a moderate meal. Two omelettes, at 482 calories, start to look like a large one, and at that point the 1,398 mg of sodium matters more than the calories. One is the sweet spot for most plates.
How does omelette compare?
Here is how this omelette stacks up against an egg omelette, a burrito wrap and maki sushi, per 100 g and per usual serving.
Verdict: For the fewest calories per serving pick maki sushi at 169, but for staying full pick the omelette, which carries 7.5 g of protein per 100 g against 2.9 g for the sushi. The burrito wrap is the heavy option at 482 calories, about 2.2 times the omelette per 100 g, so keep it for days you want a big meal.
Most popular 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
A single-serve 241 g egg white omelette is 241 calories. Per 100 g it is 100 calories.
How much protein is in an omelette?
One 241 g omelette has 18 g protein, or 7.5 g per 100 g. The garden vegetable and mozzarella version has 10.1 g per 100 g.
Is an omelette good for weight loss?
One omelette is 241 calories with 18 g protein and 10 g fat, and a smaller 8 oz portion is 227 calories.
Is a Spanish omelette higher in calories?
Yes. The potato and egg Spanish omelette is 120 calories per 100 g against 100 for the egg white omelette, with 8 g fat per 100 g against 4.2 g.
What is the nutritional value of an omelette per 100 g?
Per 100 g, an omelette has 100 calories, 7.5 g of protein, 8.7 g of carbs and 4.2 g of fat. It also brings 290 mg of sodium, 2.1 g of sugars and 0.8 g of fiber.
What nutrition does one omelette give?
One 241 g omelette gives 241 calories, 18 g of protein, 21 g of carbs and 10 g of fat. It also has 699 mg of sodium, 5 g of sugars and 1.9 g of fiber.
Are omelettes high in calories?
Not really. At 100 calories per 100 g, one 241 g omelette comes to 241 calories, 12% of the daily value. Sodium is the higher number, at 30% of the daily value per omelette.
How many calories are in a small omelette?
A smaller 100 g portion has 100 calories and 7.5 g of protein. An 8 oz portion of 227 g has 227 calories, so the total tracks the weight almost gram for gram.
How many calories and how much protein are in 1 omelette?
One omelette has 241 calories and 18 g of protein. That protein is 36% of the daily value, while the calories are only 12%, a strong ratio for a breakfast food.
