How many calories are in one omelette?

December 3, 2025 •

4 min read

According to nutrition data, a plain omelette made with one large egg and a teaspoon of oil contains approximately 110–120 calories. The crucial takeaway is that the total calorie count for how many calories are in one omelette varies dramatically based on added ingredients and the method of cooking.

Quick Summary

The calorie count for an omelette is highly variable, depending on ingredients like the number of eggs, cheese, meats, and cooking fat. A single-egg omelette is a low-calorie base, while additions can significantly increase the total count. Using egg whites and vegetable-heavy fillings helps manage calories.

Key Points

Calorie Variation: The number of calories in one omelette varies widely, typically ranging from 110 to over 400 kcal, depending on ingredients.
Basic Omelette Calories: A plain one-egg omelette cooked with minimal fat contains approximately 110–120 calories.
Ingredient Impact: Additions like cheese, meats, and cooking fat significantly increase the total calorie count.
Egg White Alternative: Using egg whites instead of whole eggs is an effective way to lower calories and fat while maintaining high protein.
Healthier Cooking: To reduce calories, use a non-stick spray instead of butter or oil and fill the omelette with low-calorie vegetables.
Restaurant vs. Homemade: Restaurant omelettes often have higher calorie counts due to larger portions and more generous use of butter or oil during cooking.
Weight Management Tool: A vegetable-filled, egg-white omelette is a protein-rich, low-calorie meal ideal for weight management and satiety.

The Base Calorie Count of a Single-Egg Omelette

At its simplest, an omelette is a low-calorie, high-protein meal. A basic omelette made with just one large whole egg, and cooked with a single teaspoon of olive oil or butter, contains an average of 110–120 calories. This provides around 6-7 grams of protein and several essential nutrients, making it a satiating and healthy base for any meal. The fat content largely comes from the egg yolk and the cooking oil, while the protein is evenly distributed between the yolk and the egg white. For those meticulously tracking calories, even a simple omelette requires attention to every ingredient added, as the base is only a starting point.

How Ingredients Impact the Total Calories

When you begin adding common omelette ingredients, the calorie count quickly starts to rise. Each addition, whether it's cheese, meat, or extra cooking fat, contributes to the overall energy value.

Cheese and Dairy

Cheese is a favorite omelette addition for its creamy texture and flavor, but it also adds a significant number of calories. Just one ounce (about a quarter cup) of shredded cheddar cheese can add 80 to 100 calories. Adding other dairy products, like a splash of milk or cream to fluff the eggs, will also increase the calorie count, albeit typically by a smaller amount.

Meats and Other Fillings

Adding meat such as bacon or sausage can substantially increase the fat and calorie content. For example, two slices of cooked bacon can add over 80 calories. More processed meats tend to be higher in fat and sodium. Healthier choices like lean turkey or grilled chicken can provide protein with fewer calories.

Cooking Fat

While necessary for cooking, the choice of fat makes a difference. One tablespoon of butter adds approximately 102 calories and 11.5 grams of fat. Olive oil is a healthier fat choice, but a tablespoon still adds around 120 calories. Using a non-stick cooking spray instead of oil or butter can dramatically reduce the calories from cooking fat, sometimes adding only 10 calories or less.

The Low-Calorie Omelette: Egg Whites vs. Whole Eggs

For those focused on minimizing calorie intake, swapping whole eggs for egg whites is an effective strategy. One whole egg contains about 70–80 calories, with most of the fat residing in the yolk. In contrast, a single egg white contains only about 17 calories. A three-egg white omelette contains just 51 calories from the eggs themselves, compared to over 210 calories for a three-whole-egg version. Egg whites are also a great source of lean protein, making them ideal for weight management and muscle building. Vegetables can also be used as a low-calorie filler to add volume and nutrients without compromising a diet plan.

Comparison: Omelette Calorie Breakdown

The following table illustrates the typical calorie variation for different omelette types, assuming a basic cooking method with minimal added fat.


Omelette Type	Estimated Calorie Count	Notes
1-Egg Plain	110-120 kcal	Basic omelette, cooked with a teaspoon of oil.
2-Egg Veggie	150-200 kcal	Two large eggs with a moderate amount of vegetables.
3-Egg Cheese	300-330 kcal	Three large eggs with one ounce of cheddar cheese.
3-Egg White Veggie	80-100 kcal	Made with three egg whites and various vegetables.
3-Egg Western	350-400+ kcal	Three eggs with cheese, ham, peppers, and onions, often cooked with more butter.

Tips for a Healthier, Low-Calorie Omelette

Creating a healthy and delicious omelette that fits your dietary goals is simple with a few smart swaps. Here is a list of actionable tips:

Prioritize vegetables: Fill your omelette with low-calorie, nutrient-dense vegetables like spinach, mushrooms, and bell peppers to add volume and fiber.
Use cooking spray: Switch from butter or oil to a non-stick cooking spray to save a significant number of calories.
Reduce or skip cheese: Cut back on cheese or choose a low-fat variety. A strong-tasting cheese means you can use less to get a flavorful impact.
Choose lean protein: Opt for lean protein sources like cooked chicken or turkey breast instead of higher-fat processed meats like bacon.
Mix egg whites and whole eggs: For a balanced approach, use a mix of one whole egg and two egg whites to lower calories while retaining flavor.
Control your portions: A larger omelette means more calories. A single-egg omelette is a great way to control your serving size. For more in-depth nutritional information on different cooking techniques, consult resources like the British Lion Eggs nutrition page at EggInfo.

Conclusion: The Final Word on Omelette Calories

Determining precisely how many calories are in one omelette is a task that depends entirely on the ingredients and cooking preparation. While a basic omelette is a light, protein-packed foundation, adding extras like cheese and fatty meats will increase the caloric load. By making conscious choices about your fillings and cooking methods—such as using egg whites, packing in vegetables, and opting for a non-stick spray—you can easily create a low-calorie, nutritious meal that is both satisfying and delicious. It's a versatile dish that can be adapted to fit almost any diet or calorie goal.

Frequently Asked Questions

A two-egg omelette with a moderate amount of vegetables and cooked with minimal oil typically contains between 150 and 200 calories. However, adding cheese can increase this to 240–260 calories.

A cheese omelette can be a healthy meal, but cheese adds significant calories and saturated fat. An omelette is healthier without cheese or when using a small amount of a strong-tasting, reduced-fat cheese.

To make a low-calorie omelette, use egg whites instead of whole eggs, cook with a non-stick spray instead of butter, and fill with a variety of vegetables like spinach, mushrooms, and bell peppers.

Yes, egg whites have significantly fewer calories than whole eggs. One egg white contains about 17 calories, while a whole egg contains approximately 70–80 calories, as the yolk holds most of the fat.

An omelette with vegetables has a calorie count that depends on the number of eggs and type of cooking fat. Since most vegetables are low in calories, adding them mainly increases volume and nutrients rather than calories.

The healthiest way to cook an omelette is by using a non-stick pan with a non-stick cooking spray instead of butter or oil. This minimizes added fat and calories while achieving a delicious result.

Yes, the type and amount of oil used affect the calorie count. All oils are high in calories, with one tablespoon containing around 120 calories. Using less oil or a cooking spray is key for a lower-calorie omelette.