How Many Calories Are in 2 Scrambled Eggs Omelette?

November 24, 2025 •

3 min read

According to Nutritionix, a standard two-egg omelette contains approximately 221 calories, but this number can vary significantly depending on the cooking method and additional ingredients. Understanding how many calories are in 2 scrambled eggs omelette is crucial for managing your dietary intake, whether you are trying to lose weight or simply track your nutrition.

Quick Summary

The calorie count for a two-egg omelette varies from roughly 140 to over 250, depending on added fats like butter or oil and optional fillings such as cheese or vegetables. Preparation methods and ingredient choices directly influence the final nutritional value.

Key Points

Base Calories: Two large eggs, the base of the omelette, contain approximately 156 calories alone.
Fat Matters: The type and amount of cooking fat used significantly impacts the final calorie count; a teaspoon of butter adds around 30 calories, while oil adds about 40.
Fillings Increase Count: Adding ingredients like cheese can raise the total calories by 80-100 per ounce, while vegetables add volume and nutrients with minimal calories.
Healthier Hacks: Using cooking spray, water instead of milk, and adding more vegetables are simple ways to lower the calorie content.
Nutrient-Dense Meal: Beyond calories, a two-egg omelette provides 12-14 grams of high-quality protein and essential vitamins like B12, D, and choline.

Decoding the Calorie Count: Factors That Affect Your Omelette

When you prepare a two-egg omelette, the final calorie count is not just about the eggs themselves. A single large egg contains about 78 calories. However, the cooking fat, milk, and any fillings you add can quickly increase this number. The technique of making a 'scrambled eggs omelette'—where the eggs are cooked into curds before folding—doesn't inherently add or subtract calories, but the process often involves more fat than a plain omelette.

Eggs and Dairy Choices

Eggs: Two large eggs provide approximately 156 calories. Using medium eggs or switching to egg whites will reduce this base amount. For example, a single large egg white has only around 17 calories. A combination of one whole egg and two egg whites can deliver a similar volume for fewer calories while retaining a richer flavor from the yolk.
Milk/Cream: Adding milk or cream for fluffiness introduces more calories. Two tablespoons of semi-skimmed milk add about 10-15 calories, while whole milk or cream can add significantly more. Using a splash of water instead can achieve a fluffy texture with zero additional calories.
Butter vs. Oil: A single teaspoon of butter can add over 30 calories, while olive or rapeseed oil adds around 40 calories. Opting for a low-calorie cooking spray or a high-quality non-stick pan can dramatically cut back on fat and calories.

Filling Combinations

Veggies: Adding vegetables like spinach, onions, bell peppers, and mushrooms is an excellent way to increase volume, fiber, and nutrients with minimal added calories. For example, a half-cup of chopped vegetables might only add 20-30 calories.
Cheese: Cheese is a major contributor to the calorie count. One ounce of shredded cheddar can add 80-100 calories. Using a smaller amount of a strong-flavored cheese or opting for a low-fat variety can help manage this.
Meats: Processed meats like ham or sausage will raise the calorie count and saturated fat content. Opt for lean turkey or skip processed meats entirely for a healthier profile.

Comparison of Different Two-Egg Omelettes

To illustrate how ingredients impact the calorie count, here is a comparison table for different versions of a two-egg omelette or scrambled egg combination.


Omelette Type	Eggs	Cooking Fat	Fillings	Approx. Calories
Plain (Minimal Oil)	2 Large	1 tsp oil	None	~180
Plain (Butter)	2 Large	1 tsp butter	None	~200
With Veggies	2 Large	Spray Oil	1/2 cup mixed veggies	~180-200
With Cheese	2 Large	Spray Oil	1 oz Cheddar	~240-260
With Veggies & Cheese	2 Large	Spray Oil	Veggies & 1 oz Cheddar	~260-290
Microwaved	2 Large	None (Milk optional)	None	~170
Restaurant-Style	2 Large	Ample Butter/Oil	Assorted Fillings	~250+

Nutritional Considerations Beyond Calories

While tracking calories is important, it's also essential to consider the full nutritional picture. A two-egg omelette is not only a great source of high-quality protein (around 12-14 grams) but also contains beneficial micronutrients. Eggs are rich in Vitamin B12, Vitamin D, choline, and selenium. Choline is especially important for brain health and cell membrane structure. The fat content, though sometimes seen as a negative, includes healthy monounsaturated and polyunsaturated fats, especially if using a healthy oil like olive oil.

Making a Healthier Scrambled Eggs Omelette

For those focused on weight management or healthier eating, creating a nutritious and delicious omelette is simple. The key is to control the additions. You can increase the protein-to-fat ratio by replacing one whole egg with egg whites. Loading up on vegetables, which are low in calories and high in fiber, will also boost satiety. Finally, being mindful of the fat used for cooking is one of the most impactful changes you can make. A non-stick pan and a light spray of olive oil are far healthier than a generous knob of butter. These small adjustments allow you to enjoy a flavorful and filling meal without excessive calories.

Conclusion

To conclude, the calorie content of a 2 scrambled eggs omelette is not a fixed number, but a range influenced primarily by the cooking fat and fillings. A basic, two-egg omelette prepared with minimal oil contains around 180 calories. By choosing low-calorie cooking methods and incorporating plenty of vegetables, you can create a satisfying and nutrient-dense meal for a moderate calorie count. Conversely, adding cheese and excessive butter can push the count over 250. Understanding these variables empowers you to tailor your breakfast to your specific dietary goals without sacrificing flavor. For more nutritional information, visit the National Institutes of Health website at https://www.nih.gov/.

Frequently Asked Questions

Two large eggs contain approximately 156 calories without any added fat or milk. Most of the calories are concentrated in the yolks.

Yes, adding milk increases the calorie count. For a two-egg omelette, a couple of tablespoons of semi-skimmed milk add about 10-15 calories. A splash of water is a calorie-free alternative for fluffiness.

Instead of high-calorie cheese, you can use a small amount of strong-flavored cheese for taste or add more herbs and spices for flavor. Vegetables like spinach and mushrooms also add flavor and volume without many calories.

The healthiness of an omelette versus scrambled eggs depends entirely on the preparation. Both are nutritionally similar if made with the same ingredients. The key factor is the amount of fat used and the types of fillings added.

Yes, using egg whites is an effective strategy to lower calories. A single egg white has only about 17 calories, making a two-egg white omelette significantly lighter than a two-whole-egg one.

To make your omelette more filling without increasing calories, incorporate a large amount of low-calorie, high-fiber vegetables such as bell peppers, onions, spinach, and mushrooms.

Cooking eggs in fat, like butter or oil, adds calories. Using a non-stick pan with a low-calorie cooking spray or microwaving the eggs avoids adding extra fat, thus keeping the calorie count closer to the base egg calories.