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. The protein stays fairly stable regardless of fillings, since most of it comes from the eggs themselves; it's mainly the calorie count that moves.
As a rough guide, the recipes in the Omelette Lean plans generally land somewhere around 300-400 calories with 25-30g of protein per serving, though individual recipes vary and exact figures depend on the specific ingredients and quantities used.
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?