Omelette Calories, Nutrition, and Health Benefits

Omelettes are one of the most versatile and protein-rich breakfast options.

Whether you prefer a simple egg omelette or a hearty version loaded with cheese and vegetables, understanding the calorie content and nutritional value can help you make better dietary choices.

This guide explores the calorie breakdown of different omelette variations, their nutritional benefits, and how they compare with boiled eggs. We’ll also discuss whether omelettes are a good choice for weight loss.

Omelette Calories Breakdown

The calorie content of an omelette depends on the number of eggs used and additional ingredients such as cheese, vegetables, and oil. Here’s a detailed breakdown:

1 Egg Omelette

• Weight: 57g
• Calories: 113
• Macronutrient Breakdown: 24% protein, 76% fat
• A light and fluffy option, ideal for a quick protein boost.

2 Egg Omelette

• Weight: 107g
• Calories: 180
• Macronutrient Breakdown: 29% protein, 71% fat
• A protein-rich omelette that keeps you full longer, great for breakfast or post-workout meals.

3 Egg Omelette

• Weight: 160g
• Calories: 272
• Macronutrient Breakdown: 29% protein, 71% fat
• A hearty meal, perfect for those needing extra energy and satiety.

4 Egg Omelette

• Weight: 212g
• Calories: 361
• Macronutrient Breakdown: 29% protein, 71% fat
• A power-packed option for a filling, nutrient-rich meal.

5 Egg Omelette

• Weight: 262g
• Calories: 429
• Macronutrient Breakdown: 31% protein, 69% fat
• A high-protein choice, ideal for bodybuilders and fitness enthusiasts.

Calories in Different Omelette Variations

Egg White Omelette

A great low-calorie alternative, as egg whites contain fewer calories than whole eggs.

• Weight: 50g
• Calories: 46
• Macronutrient Breakdown: 22% protein, 15% carbs (from vegetables), 63% fat

Cheese Omelette

Adding cheese increases the calorie content but also boosts the protein and fat intake.

• Weight: 50g
• Calories: 121
• Macronutrient Breakdown: 23% protein, 3% carbs, 74% fat

Masala Omelette

Spiced with onions, tomatoes, and herbs, this Indian-style omelette is flavorful and nutritious.

• Weight: 50g
• Calories: 66
• Macronutrient Breakdown: 20% protein, 11% carbs (from vegetables), 69% fat

Spinach Omelette

A nutrient-dense option with added fiber and iron.

• Weight: 50g
• Calories: 81
• Macronutrient Breakdown: 20% protein, 6% carbs (from spinach), 74% fat

Bread Omelette

A street-food favorite, combining protein and carbohydrates for a balanced meal.

• Weight: 220g (2 slices of bread + omelette)
• Calories: 328
• Macronutrient Breakdown: 24% protein, 38% carbs, 38% fat

A delicious and energizing breakfast option. If you’re wondering, *Is bread omelette good for weight loss?*—it depends on portion control and ingredient choices.

Omelette Nutrition & Health Benefits

Omelettes are not only delicious but also packed with essential nutrients:

• High in Protein – Supports muscle growth and keeps you full longer.
• Rich in Healthy Fats – Provides sustained energy and aids nutrient absorption.
• Loaded with Vitamins & Minerals – Eggs contain B vitamins, vitamin D, selenium, and choline, all essential for overall health.
• Customizable – You can add vegetables, lean meats, or cheese to enhance nutrition.

Track Your Omelette Nutrition with the Hint App

The Hint app makes it easy to track your daily omelette calories, protein intake, and overall nutrition.

With advanced calorie tracking and expert guidance, you can optimize your diet for weight loss, muscle gain, or general wellness.

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