How many calories in a 2 egg omelette with onions and tomatoes and cheese?

November 23, 2025 •

3 min read

Adding fillings like cheese, onions, and tomatoes to a two-egg omelette can increase the total number of calories. Find out the exact calorie count in a 2 egg omelette with onions, tomatoes, and cheese. Learn which factors influence the final count.

Quick Summary

This guide breaks down the calorie count for a standard two-egg omelette with common fillings. Explore how ingredients, portion sizes, and preparation methods affect the nutritional value.

Key Points

Calorie Estimate: A standard 2-egg omelette with common fillings typically contains 260-300 calories, but can exceed 350 depending on ingredients.
Cheese Impact: The type and quantity of cheese significantly affect the total calories, with one ounce of cheddar adding around 110 calories.
Cooking Fat Matters: A single teaspoon of oil or butter adds 40-50 calories; using a non-stick spray is a low-calorie alternative.
Vegetables are Low-Cal: Onions and tomatoes contribute minimal calories but add valuable fiber and nutrients.
Lower Calorie Options: To reduce calories, use egg whites, limit cheese, and cook with non-stick spray.
Nutrient Dense: Beyond calories, the omelette is a good source of high-quality protein, vitamins, and minerals.

The number of calories in a 2-egg omelette with onions, tomatoes, and cheese varies based on the ingredients and preparation methods. A homemade version can range from 260 to over 350 calories, based on the cheese and cooking fat used. Understanding the calorie contribution of each component is key.

The Calorie Breakdown: Ingredient by Ingredient

To get a clear picture of an omelette's total calorie count, it's helpful to consider each element individually.

Eggs

Two large whole eggs form the base of this meal and typically contribute approximately 140 to 160 calories. This value can fluctuate slightly depending on the size of the eggs. Eggs are a complete source of protein, offering essential amino acids and a range of vitamins and minerals.

Onions and Tomatoes

These vegetables add flavor, nutrients, and fiber with a minimal calorie impact. A small amount of chopped onion adds only about 10-15 calories, while a small tomato adds around 10-20 calories. For most home-cooked omelettes, the caloric contribution from these vegetables is almost negligible, making them excellent, low-calorie fillers.

Cheese

This is where a significant number of additional calories are introduced. An ounce (28g) of shredded cheddar cheese, a common choice, adds approximately 110 calories. Other cheeses vary, with some being higher or lower in calories. The type and amount of cheese can dramatically swing the total calorie count. For example, using a half-cup of cheese could easily add 200 calories or more to a meal.

Cooking Fat

The oil or butter used to cook the omelette also adds a notable number of calories. A single teaspoon of butter or oil can contain around 40-50 calories. Restaurants often use more generous portions of fat to ensure a non-stick surface and rich flavor, which can quickly inflate the final calorie total. Choosing a non-stick cooking spray instead can save a significant number of calories.

Comparison Table: Omelette Variations


Omelette Type	Estimated Calories (Approx.)	Protein (g)	Key Calorie Sources
Plain 2-Egg (with 1 tsp oil)	180	13	Eggs, cooking oil
2-Egg w/ Veggies (no cheese)	200-220	14	Eggs, vegetables, cooking fat
2-Egg w/ Veggies & 1 oz Cheese	260-300	20+	Eggs, cheese, cooking fat, veggies
3-Egg White w/ Veggies & 1 oz Cheese	160-180	22+	Cheese, egg whites, cooking fat

Strategies for a Lower-Calorie Omelette

Several simple adjustments can be made without sacrificing flavor:

Reduce the cheese: Using a smaller amount of a strong-flavored cheese or opting for a low-fat variety can save calories.
Swap cooking fat: Replace butter or oil with a non-stick cooking spray, which adds minimal calories.
Increase vegetables: Fill the omelette with more low-calorie, high-fiber vegetables like mushrooms, spinach, bell peppers, or zucchini to add bulk and nutrients without extra calories.
Use egg whites: For the lowest calorie option, consider using a mix of one whole egg and egg whites or all egg whites to reduce fat and calories.
Watch the sides: Be mindful of what is served alongside the omelette. Toast, potatoes, or bacon can quickly add hundreds of calories.

Beyond Calories: A Nutritious Choice

Regardless of the exact calorie count, a vegetable and cheese omelette remains a nutritious meal. Eggs provide high-quality protein, which promotes satiety and supports muscle health. The vegetables offer essential vitamins, minerals, and dietary fiber. Choosing low-fat cheese or using it sparingly helps manage saturated fat intake while still providing calcium. This combination makes for a balanced and filling breakfast that can fuel your day.

To explore more healthy breakfast ideas, visit the Skinnytaste blog.

Conclusion

A 2-egg omelette with onions, tomatoes, and cheese is a versatile breakfast, but its calorie count is not fixed. The final number can vary from roughly 260 to over 350 calories, primarily influenced by the quantity of cheese and the type of cooking fat used. By understanding the contribution of each ingredient and making mindful choices—such as using less cheese or cooking spray—it is possible to tailor the meal to fit dietary needs while still enjoying a delicious, protein-rich breakfast. Remember that beyond the numbers, this dish offers significant nutritional benefits, including high-quality protein and essential nutrients from the added vegetables.

Frequently Asked Questions

To reduce calories, you can use egg whites instead of whole eggs, use less cheese or a low-fat cheese variety, and cook with a non-stick spray instead of butter or oil.

One ounce (28g) of shredded cheddar cheese can add approximately 110 calories to your omelette.

No, onions and tomatoes are very low in calories. For a typical omelette, their contribution is minimal and they add beneficial fiber and nutrients.

Yes, it can be a very healthy and balanced meal. Eggs provide protein, while vegetables add vitamins and fiber. Moderating the amount of cheese and cooking fat ensures it remains a nutritious option.

A large whole egg has about 70-80 calories, while a single egg white contains only about 17 calories. Using egg whites is an effective way to lower the total calorie count.

Yes, cooking oil or butter can significantly increase the calorie count. Just one teaspoon of oil or butter can add 40 to 50 calories.

You can add other low-calorie vegetables such as spinach, mushrooms, bell peppers, zucchini, or broccoli. Lean meats like diced turkey or chicken can also increase protein without excessive calories.