How many calories are in a spinach and feta omelet?

December 16, 2025 •

3 min read

The calorie count for a two-egg spinach and feta omelet can vary significantly, ranging from approximately 250 to over 400 calories, depending largely on preparation method and ingredient amounts. This dish, a staple of healthy breakfasts, is known for its high protein and vibrant flavor profile.

Quick Summary

The calorie count of a spinach and feta omelet depends on the number of eggs, use of cooking oil or butter, and amount of cheese. A two-egg version typically has 250–400+ calories. Using egg whites and less fat can lower the calorie total while maintaining high protein and flavor. Restaurant versions often contain more calories due to added fats.

Key Points

Variable Calorie Count: A standard two-egg spinach and feta omelet can contain anywhere from 250 to over 400 calories, depending on the amount of fat and cheese used.
Key Calorie Drivers: The biggest factors influencing calories are the number of whole eggs, the quantity of feta cheese, and the type of fat used for cooking (butter vs. oil vs. spray).
Ingredient Calories Breakdown: A large egg adds about 70-80 calories, one ounce of feta adds roughly 75-100 calories, while spinach adds very few calories.
Lower Calorie Options: Using egg whites instead of whole eggs and opting for a cooking spray over butter or oil can significantly reduce the calorie count.
Restaurant vs. Homemade: Restaurant omelets are often higher in calories due to generous use of cooking fats and cheese, whereas homemade versions offer full control over ingredients.
Beyond Calories: This omelet is also a great source of protein, vitamins (like A, D, B12), and minerals (like calcium and iron), making it a nutritionally dense meal.
Customizable Nutrition: You can easily adjust the ingredient ratios to create a more protein-dense, lower-fat, or higher-fiber meal to suit your dietary needs.

A two-egg spinach and feta omelet can range in calories from around 250 to over 400, depending on several key factors, including the fat used for cooking, the quantity of feta cheese, and whether you use whole eggs or just egg whites. While the core ingredients of eggs, spinach, and feta are all nutritious, the preparation method significantly influences the final nutritional value. Understanding these variables allows you to customize your omelet to fit your dietary goals, whether that's weight loss, muscle building, or just enjoying a healthy, flavorful meal.

Core Ingredients and Their Calorie Contributions

To understand the total calorie count, it's helpful to break down the primary ingredients of a classic spinach and feta omelet. An individual large egg contains about 70–80 calories, with the yolk accounting for the majority of the fat and calories. A serving of crumbled feta cheese, typically around 1 ounce (28g), adds approximately 75-100 calories, depending on the fat content. Spinach, on the other hand, is a very low-calorie vegetable, contributing only a handful of calories per cup when wilted.

The Role of Cooking Fat

The cooking fat is often a hidden source of calories that can significantly increase the total count. A tablespoon of olive oil contains about 120 calories, while a tablespoon of butter has about 100 calories. Using a non-stick pan with a light cooking spray, which typically contains 10-20 calories, can drastically reduce the overall fat and calorie content. The type and amount of fat used is one of the most critical factors in managing the omelet's total calories.

Making Healthy Adjustments

For those looking to reduce calories, there are several simple modifications. Substituting whole eggs with egg whites is one of the most effective strategies. While a single large egg white has only about 17 calories, three egg whites provide a substantial protein boost for around 50 calories. Opting for a lower-fat feta cheese or using a smaller portion can also cut calories without sacrificing the signature tangy flavor. Additionally, increasing the volume of low-calorie ingredients like spinach, mushrooms, or other vegetables adds fiber and nutrients while keeping the calorie density low. A study published in the Journal of the American College of Nutrition highlighted how high-protein breakfasts can enhance satiety and reduce overall daily caloric intake. This suggests that a protein-rich spinach and feta omelet is not just a tasty meal but a beneficial tool for weight management.

Calorie Comparison: Homemade vs. Restaurant Omelets

When ordering a spinach and feta omelet at a restaurant, it's important to recognize that the calorie count can be much higher than a homemade version. Restaurants often use more butter or oil and larger quantities of cheese. For instance, a two-egg omelet at a diner could be prepared with extra butter, pushing the calorie count upwards of 350-400 kcal, compared to a leaner, homemade version hovering closer to 250 kcal.


Feature	Homemade Omelet	Restaurant Omelet
Eggs	2 large whole eggs or 3 egg whites	2-3 large whole eggs
Feta	1-2 tbsp (around 1 oz)	1/4 cup or more (1.5+ oz)
Cooking Fat	Light cooking spray or 1 tsp olive oil	1-2 tbsp butter or oil
Estimated Calories	~250-300 kcal	~350-450+ kcal
Control	Full control over ingredients	Limited control, portion size varies
Healthy Modifications	Easy to swap ingredients	Can request modifications, but results vary

The Nutritional Profile Beyond Calories

While calories are a key metric, the overall nutritional value of a spinach and feta omelet is what makes it a healthy choice. It's a great source of protein, which helps with satiety and muscle repair. The eggs provide essential vitamins like Vitamin D and B12, while the spinach is packed with Vitamin K, Vitamin A, and iron. The feta cheese provides calcium and a salty, flavorful punch without the high saturated fat of some other cheeses. This balanced macronutrient profile and micronutrient richness make it a superior breakfast option compared to many high-carb, sugary alternatives.

Conclusion

Ultimately, the number of calories in a spinach and feta omelet is not a fixed number but a customizable range that depends on your ingredient choices and preparation method. A standard two-egg recipe will typically fall between 250 and 400 calories, but conscious decisions, such as using egg whites or less cooking oil, can lower this significantly. By understanding the calorie contributions of each component, you can enjoy this protein-packed, flavorful meal while staying on track with your nutritional goals.

Frequently Asked Questions

A typical two-egg spinach and feta omelet can range from approximately 250 to over 400 calories, largely depending on the amount of cooking fat and cheese used.

To reduce calories, you can replace whole eggs with egg whites, use a non-stick cooking spray instead of butter or oil, and moderate the amount of feta cheese.

One ounce (about 2 tablespoons) of crumbled feta cheese adds approximately 75-100 calories to an omelet.

Yes, using egg whites is an excellent way to lower calories. A single egg white has only about 17 calories, compared to 70-80 calories for a whole egg.

Cooking fat, such as butter or oil, significantly increases calories. Using a tablespoon of oil can add around 120 calories, whereas a light cooking spray adds only about 10-20 calories.

Typically, yes. Restaurants often use more butter or oil and larger amounts of cheese, which can increase the total calorie count compared to a version prepared at home.

Yes, it is an excellent source of protein. The eggs and feta cheese provide a substantial amount of protein, which is beneficial for satiety and muscle maintenance.