How Many Calories in a Double Omelet with Onion?

November 23, 2025 •

3 min read

A standard 2-egg omelet, often considered a 'double' portion, contains approximately 140-160 calories before adding any cooking fat or fillings. When prepared with sautéed onion and oil, the total calorie count for a homemade version typically falls between 200-220 calories, but can be much higher with extra fat or ingredients.

Quick Summary

A double (two-egg) omelet with onion contains around 200-220 calories, depending on preparation. The total is influenced by the amount of cooking fat, additional fillings like cheese, and the quantity of eggs used. Homemade versions are typically lower in calories than restaurant meals.

Key Points

Core Calories: A standard double omelet (two eggs) with onion contains a base of around 175-220 calories, depending on the amount of oil or butter used.
Fat is the Main Variable: A tablespoon of oil adds roughly 120 calories, while butter is around 100 calories per tablespoon, making cooking fat the biggest calorie influencer.
Homemade vs. Restaurant: Homemade omelets are typically lower in calories because you can control the amount of fat, whereas restaurant versions often use more.
Boost Nutrients, Not Calories: Adding more vegetables like bell peppers, spinach, and mushrooms can increase the fiber and vitamin content without significantly raising calories.
Reduce Calories Easily: Using non-stick spray, swapping whole eggs for egg whites, or using less cheese are effective strategies for lowering the total calorie count.
High-Protein Meal: Despite its variable calorie count, a double omelet remains an excellent source of high-quality protein, which helps with satiety and muscle health.
Enhance Antioxidant Absorption: Cooking eggs with vegetables can improve the body's absorption of fat-soluble vitamins and antioxidants like carotenoids.

Understanding the Calorie Breakdown

To accurately answer how many calories in a double omelet with onion, it is crucial to analyze the individual components. A 'double' omelet is most commonly understood to be made with two large eggs. Here's a typical calorie breakdown of the primary ingredients:

Two Large Eggs: Approximately 143-148 calories. Eggs provide a nutrient-dense base, rich in protein, vitamins, and minerals.
Chopped Onion: A half-cup of raw chopped onion adds only about 30 calories. However, when sautéed, the calorie count increases slightly due to the added fat it absorbs.
Cooking Fat: The amount and type of fat used is the most significant variable. Using one teaspoon of olive oil or butter adds approximately 40 calories. A tablespoon, which is common in many restaurant preparations, can add over 100 calories. Using a non-stick pan with a minimal cooking spray is the lowest-calorie option.

Therefore, a simple homemade double omelet with onion, cooked with one teaspoon of oil, would have a total of roughly 143 (eggs) + 30 (onion) + 40 (oil) = 213 calories.

Factors That Increase the Calorie Count

Several common additions can significantly raise the calorie content of your double omelet:

Cheese: Adding just one ounce of shredded cheddar cheese can increase the calorie count by 80-100 calories. Opting for a smaller amount or a lower-fat cheese like feta can help manage this increase.
Milk or Cream: While some recipes add milk for a fluffier texture, each tablespoon adds about 5-10 calories. Cream adds substantially more calories due to its higher fat content.
Meat Fillings: Ingredients like bacon, sausage, or ham can drastically increase fat and calorie content. For instance, a half-cup of diced ham can add over 80 calories.
Serving Style: Eating your omelet with side dishes like toast, home fries, or a roll will, of course, add to the total meal calorie count.

Creating a Healthier Omelet: Practical Tips

Here are several ways to enjoy a delicious omelet while keeping the calorie count low:

Switch to Cooking Spray: Use a non-stick cooking spray instead of butter or oil to eliminate nearly all added fat calories during cooking.
Use More Vegetables: Bulk up your omelet with extra, low-calorie vegetables like spinach, bell peppers, or mushrooms. This increases fiber and nutrients without adding significant calories.
Opt for Egg Whites: Swapping two whole eggs for four egg whites reduces the egg portion from roughly 140 calories to just 68 calories, as the yolk contains most of the fat.
Choose Lower-Fat Dairy: If you enjoy cheese, use a small amount of a strongly flavored, low-fat variety or a sprinkle of feta for flavor without the caloric load.

Comparison of Omelet Calories

To highlight the impact of different preparation methods, this table compares three versions of a double omelet with onion.


Omelet Type	Key Ingredients	Approximate Calories	Protein (g)	Fat (g)
Homemade (Standard)	2 eggs, ½ cup onion, 1 tsp oil	~215	14	16
Homemade (Lower Calorie)	2 eggs, ½ cup onion, non-stick spray	~175	14	12
Restaurant Style (with Cheese)	2 eggs, ½ cup onion, 1 tbsp butter, 1 oz cheddar	~320	18	26

The Health Benefits of Eggs and Onions

Beyond just the calories, a double omelet with onion offers numerous health benefits. Eggs are a complete protein source, containing all nine essential amino acids necessary for muscle repair and satiety. Onions are rich in antioxidants, vitamins, and minerals, providing key nutrients like quercetin, which has been associated with health benefits including fighting against chronic diseases. Research also suggests that cooking eggs with vegetables can significantly increase the absorption of powerful antioxidants called carotenoids. For more comprehensive information on healthy eating, consider visiting reliable sources like Nutrition.gov.

Conclusion

In summary, the calorie content of a double omelet with onion is largely determined by the cooking fat and any additional fillings. While a basic homemade version typically has around 200-220 calories, a restaurant-style omelet with extra butter and cheese can exceed 300 calories. By controlling the amount of fat and adding more low-calorie vegetables, you can create a highly nutritious and satisfying meal that perfectly fits your dietary goals.

Frequently Asked Questions

The calorie difference is negligible, assuming the same ingredients are used. The primary factor influencing calories is the amount of fat used in cooking, not the specific egg preparation style.

Yes, adding cheese can significantly increase the calorie total. For example, one ounce of cheddar cheese can add 80-100 calories to your omelet.

Yes. Use non-stick spray instead of butter or oil, and enhance flavor with herbs and spices like fresh chives, parsley, paprika, and black pepper. Sautéing your onions first also adds a rich flavor depth.

Using egg whites can lower the calorie count since they contain significantly fewer calories than whole eggs. However, the yolk contains most of the vitamins and healthy fats, so it's a trade-off between fewer calories and overall nutritional density.

Restaurant omelets typically contain more butter or oil than homemade versions. A good rule of thumb is to add an extra 50-100 calories per tablespoon of added fat to your home-cooked estimate. Asking the kitchen to use cooking spray or less butter can also help.

No, the calorie difference between different onion varieties (yellow, red, white) is insignificant. The way you prepare the onion (raw vs. sautéed) has a much greater impact on the final calorie count.

Healthy additions include spinach, bell peppers, tomatoes, and mushrooms, which add fiber and nutrients for a minimal calorie increase. You can also add lean protein sources like diced turkey or extra vegetables to make it more filling.