Track your nutrition and health goals
Omelette Calories: 1, 2, 3, 4, 5 Egg | With & Without Oil | Protein Table
By Asfia Fatima, Chief Dietitian at Clearcals
Whether you eat one egg or five, with oil or without, plain or with bread, the calorie count changes significantly.
This guide gives you the exact numbers for every common omelette variation: per egg count, with and without oil, egg white, cheese, masala, bread omelette, and a full protein breakdown.
Omelette Calories — Master Table (1 to 6 Eggs)
| Eggs | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 egg omelette | 57g | 113 kcal | 7g | 0g | 10g |
| 2 egg omelette | 107g | 180 kcal | 13g | 0g | 14g |
| 3 egg omelette | 160g | 272 kcal | 20g | 0g | 22g |
| 4 egg omelette | 212g | 361 kcal | 26g | 0g | 29g |
| 5 egg omelette | 262g | 429 kcal | 33g | 0g | 33g |
| 6 egg omelette | ~312g | ~517 kcal | ~39g | 0g | ~40g |
Values are for plain whole-egg omelettes cooked with approximately 1 teaspoon of oil.
1 Egg Omelette Calories
1 egg omelette (57g) = 113 kcal, 7g protein.
| Preparation | Calories | Protein |
|---|---|---|
| 1 egg omelette (with 1 tsp oil) | 113 kcal | 7g |
| 1 egg omelette (without oil) | 68 kcal | 7g |
| 1 egg omelette (with 2 tsp oil) | 158 kcal | 7g |
A 1 egg omelette is 24% protein and 76% fat by macronutrient ratio — making it a quick, low-carb protein source. Without oil, it drops to around 68 kcal.
2 Egg Omelette Calories
2 egg omelette (107g) = 180 kcal, 13g protein.
| Preparation | Calories | Protein |
|---|---|---|
| 2 egg omelette (with 1 tsp oil) | 180 kcal | 13g |
| 2 egg omelette (without oil) | 135 kcal | 13g |
| 2 egg omelette (with 2 tsp oil) | 225 kcal | 13g |
| 2 egg omelette with onions | ~190 kcal | 13g |
The 2-egg omelette is the most-searched omelette serving size in India, and for good reason — it delivers 13g protein in under 200 kcal with oil, or just 135 kcal without oil. The macronutrient split is 29% protein, 71% fat.
3 Egg Omelette Calories
3 egg omelette (160g) = 272 kcal, 20g protein.
| Preparation | Calories | Protein |
|---|---|---|
| 3 egg omelette (with 1 tsp oil) | 272 kcal | 20g |
| 3 egg omelette (without oil) | 227 kcal | 20g |
| 3 egg omelette (with 2 tsp oil) | 317 kcal | 20g |
| 3 egg omelette with onions | ~285 kcal | 20g |
A 3 egg omelette provides 20g of protein — enough to meet roughly 40% of the daily protein requirement for an average adult. It is a popular post-workout breakfast option.
4 Egg Omelette Calories
4 egg omelette (212g) = 361 kcal, 26g protein.
| Preparation | Calories | Protein |
|---|---|---|
| 4 egg omelette (with 1 tsp oil) | 361 kcal | 26g |
| 4 egg omelette (without oil) | 316 kcal | 26g |
| 4 egg omelette (with 2 tsp oil) | 406 kcal | 26g |
At 361 kcal and 26g protein, a 4 egg omelette is a high-protein meal suited to athletes, gym-goers, and those in a muscle-building phase. The macronutrient split is 29% protein, 71% fat.
5 Egg Omelette Calories
5 egg omelette (262g) = 429 kcal, 33g protein.
| Preparation | Calories | Protein |
|---|---|---|
| 5 egg omelette (with 1 tsp oil) | 429 kcal | 33g |
| 5 egg omelette (without oil) | 384 kcal | 33g |
| 5 egg omelette (with 2 tsp oil) | 474 kcal | 33g |
A 5 egg omelette is primarily eaten by bodybuilders or people on high-protein diets. At 31% protein by calorie ratio, it is one of the most protein-dense single-food breakfast options available.
Omelette Protein Per Egg Count
| Omelette | Protein | % of Daily Protein (50g target) |
|---|---|---|
| 1 egg omelette | 7g | 14% |
| 2 egg omelette | 13g | 26% |
| 3 egg omelette | 20g | 40% |
| 4 egg omelette | 26g | 52% |
| 5 egg omelette | 33g | 66% |
| 6 egg omelette | ~39g | 78% |
Protein content does not change with or without oil — only calories change when oil is added or removed.
Omelette Calories With Oil vs Without Oil
Adding or removing oil from an omelette changes only the fat and calorie content — not the protein. One teaspoon of cooking oil (5ml) adds approximately 45 kcal.
| Omelette | With 1 tsp Oil | Without Oil | Difference |
|---|---|---|---|
| 1 egg omelette | 113 kcal | 68 kcal | −45 kcal |
| 2 egg omelette | 180 kcal | 135 kcal | −45 kcal |
| 3 egg omelette | 272 kcal | 227 kcal | −45 kcal |
| 4 egg omelette | 361 kcal | 316 kcal | −45 kcal |
| 5 egg omelette | 429 kcal | 384 kcal | −45 kcal |
For weight loss, cooking the omelette without oil (using a non-stick pan) or with a light spray of oil is an easy way to reduce daily calorie intake by 45–90 kcal without losing any protein.
Egg White Omelette Calories
Egg white omelette (50g, 2 egg whites) = 46 kcal, ~3g protein.
| Egg White Omelette | Calories | Protein |
|---|---|---|
| 1 egg white omelette (50g) | 46 kcal | 3g |
| 2 egg white omelette | ~92 kcal | 6g |
| 3 egg white omelette | ~138 kcal | 9g |
| 4 egg white omelette | ~184 kcal | 12g |
| 5 egg white omelette | ~230 kcal | 15g |
Egg white omelettes are significantly lower in calories than whole egg omelettes because the yolk — which contains nearly all the fat — is removed. However, the protein per egg white (~3g) is also lower than a whole egg (~6–7g), so more egg whites are needed to achieve the same protein intake.
Cheese Omelette Calories
Cheese omelette (50g serving) = 121 kcal, ~7g protein.
Adding cheese to a 2-egg omelette increases calories by approximately 80–100 kcal depending on the cheese quantity and type.
| Cheese Omelette | Calories | Protein |
|---|---|---|
| 50g cheese omelette | 121 kcal | 7g |
| 2 egg omelette + cheese (approx) | ~260 kcal | 20g |
| 4 egg omelette + cheese (approx) | ~440 kcal | 33g |
The cheese omelette macronutrient split is 23% protein, 3% carbohydrates, 74% fat — notably higher in fat than a plain omelette due to the cheese content.
Masala Omelette Calories
Masala omelette (50g serving) = 66 kcal, ~3g protein.
A masala omelette is an Indian-style omelette made with onions, tomatoes, green chillies, and spices. The vegetables add minimal calories but increase volume and micronutrient content.
| Masala Omelette | Calories | Notes |
|---|---|---|
| 50g masala omelette | 66 kcal | Per 50g serving (partial omelette) |
| 1 egg masala omelette (~80g) | ~105 kcal | Onion, tomato, chilli added |
| 2 egg masala omelette (~150g) | ~200 kcal | Standard street-food serving |
The masala omelette macronutrient split is 20% protein, 11% carbohydrates (from vegetables), 69% fat. It is one of the more nutritious omelette options because the vegetables add fibre and vitamins.
Bread Omelette Calories
2 egg bread omelette (220g — 2 bread slices + 2 egg omelette) = 328 kcal, 20g protein.
| Bread Omelette | Calories | Protein |
|---|---|---|
| 1 bread + 2 egg omelette | ~248 kcal | 20g |
| 2 bread + 2 egg omelette | 328 kcal | 20g |
| 2 bread + 3 egg omelette | ~418 kcal | 26g |
| 2 bread + 4 egg omelette | ~508 kcal | 33g |
| 3 bread + 2 egg omelette | ~408 kcal | 22g |
| 4 bread + 2 egg omelette | ~488 kcal | 24g |
Bread omelette is a popular Indian street-food breakfast. The bread adds significant carbohydrates — a 2-slice bread omelette has 38% of its calories from carbs, 24% from protein, and 38% from fat, making it a balanced macronutrient meal compared to a plain omelette.
For weight loss, switching from white bread to whole wheat bread adds fibre and lowers the glycaemic impact, without a large calorie difference (~10–15 kcal per slice).
Benefits of Eating an Omelette
Omelettes are one of the most nutrient-dense single-food breakfast options.
High protein: Even a 1 egg omelette provides 7g of protein. A 3-egg omelette delivers 20g — enough to meaningfully support muscle repair and satiety after a workout.
Zero carbohydrates: A plain omelette contains no carbohydrates, making it naturally compatible with low-carb, keto, and diabetic-friendly diets.
Rich in micronutrients: Eggs contain vitamin D, vitamin B12, choline, selenium, and lutein — all of which are commonly under-consumed in Indian diets. Choline supports brain function; lutein supports eye health.
Versatile and filling: The high protein and fat content keeps you full significantly longer than an equivalent-calorie serving of carbohydrate-based foods like toast or poha.
Customisable: Adding vegetables (spinach, mushrooms, capsicum) increases fibre and micronutrient content with minimal added calories. Adding cheese increases protein and satiety. Adding masala spices has antioxidant benefits.
Omelette Nutrition Facts — Full Table
| Nutrient | 1 Egg Omelette | 2 Egg Omelette | 3 Egg Omelette | 4 Egg Omelette |
|---|---|---|---|---|
| Weight | 57g | 107g | 160g | 212g |
| Calories | 113 kcal | 180 kcal | 272 kcal | 361 kcal |
| Protein | 7g | 13g | 20g | 26g |
| Fat | 10g | 14g | 22g | 29g |
| Carbohydrates | 0g | 0g | 0g | 0g |
| Cholesterol | ~186mg | ~372mg | ~558mg | ~744mg |
Track Your Omelette Calories with the Hint App
The exact calories in your omelette depend on egg size, oil quantity, and added ingredients — which vary significantly day to day. The Hint app lets you log omelettes by egg count and preparation style (plain, masala, cheese, bread omelette) so your calorie diary reflects exactly what you ate.
Hint Pro includes expert-designed high-protein meal plans that incorporate omelettes as a key breakfast protein source. Hint Premium gives you unlimited access to registered dietitians who can advise on egg intake relative to your cholesterol levels, protein targets, and overall health goals.
🎁 Free Hint with Every Watch Purchase
Garmin watches: Purchase any Garmin watch from the Clearcals Store and receive 1 month of Hint Premium (worth ₹1,999) free — including unlimited dietitian consultations, personalised diet and workout plans, and advanced nutrition tracking. 👉 Browse Garmin watches →
Apple Watch: Purchase any Apple Watch from the Clearcals Store and receive a free Hint Pro subscription — including personalised Indian diet plans, 300+ workouts, weekly insights, and more. 👉 Browse Apple Watches →
About the Author: Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management. Connect with Asfia on LinkedIn
