How many calories and how much protein are in an omelette?
A plain 3-egg omelette, cooked with a teaspoon of butter or oil and nothing else added, comes to roughly 260 calories and about 20g of protein. A 2-egg version comes in lower, at around 185 calories and 13g of protein.
Fillings change the total more than the eggs do. A handful of vegetables adds relatively little, often under 20 calories. Cheese, meat, or a generous amount of oil can add considerably more, sometimes 50-150 calories or so, depending on type and quantity. A simple herb-and-vegetable omelette and a cheese-and-bacon one made with the same number of eggs can end up well over 200 calories apart.
That range is normal and nothing to worry about. An omelette is a flexible format rather than a fixed number: leaner on a day when that suits you, heartier on a day when it doesn't, without changing what the meal fundamentally is. Eggs provide a dependable protein base, but fillings such as cheese, meat, fish or beans can also change the protein total, alongside the calories.
The Omelette Lean recipe collection varies considerably according to the number of eggs and the fillings used. Most versions provide roughly 200-600 calories and 14-43g of protein. Many of the everyday combinations sit nearer 300-400 calories and around 25-30g of protein. Exact figures are shown with every recipe.
Related topics
- How much protein and how many calories are in 2 or 3 eggs?
- Are omelettes healthy?
- What makes an omelette a balanced meal?
- Are omelettes fattening?