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USDA record comparison

Omelet calories and nutrition: eggs, fillings, and cooking fat

The word “omelet” leaves several high-impact details unresolved: whole egg or egg white, how many eggs, cooking fat, cheese, meat, vegetables, and final portion weight. FNDDS records expose those distinctions instead of collapsing them into one generic entry.

What this page compares

Named source records, not one universal meal

FNDDS groups omelets, scrambled eggs, and some fried egg preparations under shared descriptions. This page samples that source taxonomy on purpose: egg-white and egg-substitute records establish composition boundaries, while whole-egg records show the effects of added fat and fillings. The records should not be read as nine versions of one identical recipe.

Every number on this page comes from the exact linked record. Values are descriptive observations from the selected records; they are not personalized estimates, recommended portions, or measurements of a meal in front of you.

Observed source examples

Lower, middle, and higher within this selected set

These cards order the selected records by calories in each record's own FNDDS source serving. They do not define the calorie range of every omelet and should not be used as a personalized estimate.

Important: “Lower,” “middle,” and “higher” refer only to order within the curated source set above. Different source-serving weights and, where labeled, contextual records mean these cards are examples—not endpoints of a meal estimate.

Full comparison

Compare every selected FNDDS record

Serving values preserve each record's listed amount. Per-100-gram calories provide a shared weight basis. Dashes indicate that a value is not available, not that the nutrient is absent.

USDA records selected for the Omelet nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Egg white omelet, scrambled, or fried, no added fat Direct name match 66 gQuantity not specified 34 kcal 52 7.1 g 0 g 185 mg FDC 2707289 ↗
Egg substitute, omelet, scrambled, or fried, no added fat Direct name match 110 gQuantity not specified 53 kcal 48 11 g 0 g 345 mg FDC 2707299 ↗
Egg omelet or scrambled egg, no added fat Direct name match 100 gQuantity not specified 143 kcal 143 12.4 g 0 g 244 mg FDC 2707205 ↗
Egg omelet or scrambled egg, made with cooking spray Direct name match 100 gQuantity not specified 149 kcal 149 12.2 g 0 g 243 mg FDC 2707203 ↗
Egg omelet or scrambled egg, made with butter Direct name match 110 gQuantity not specified 200 kcal 182 12.8 g 0 g 289 mg FDC 2707201 ↗
Egg omelet or scrambled egg, with cheese, no added fat Direct name match 120 gQuantity not specified 205 kcal 171 16.1 g 0 g 413 mg FDC 2707212 ↗
Egg omelet or scrambled egg, with meat, no added fat Direct name match 140 gQuantity not specified 220 kcal 157 18.9 g 0 g 498 mg FDC 2707220 ↗
Egg omelet or scrambled egg, with cheese and meat, made with oil Direct name match 170 gQuantity not specified 366 kcal 215 22.6 g 0 g 651 mg FDC 2707223 ↗
Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat added Direct name match 210 gQuantity not specified 420 kcal 200 26.7 g 0.2 g 790 mg FDC 2707274 ↗

Portion analysis

Serving total and calorie density answer different questions

The selected source amounts range from a smaller egg-white portion to larger filled whole-egg dishes. That makes ingredient count and serving mass inseparable from the displayed serving calories. Compare calories per 100 grams when asking about concentration, then return to the actual cooked weight when estimating the plate.

To scale a record, divide the eaten grams by the record's source grams and multiply the listed serving values by that ratio. This assumes the eaten meal has the same composition as the matched record.

Preparation analysis

The dish name leaves ingredients unresolved

Added cooking fat can be retained in the finished eggs, while cheese and meat add both mass and energy. Vegetables often add volume and water, but their effect depends on what else changes. Egg-white or substitute records are compositionally different foods, not merely smaller whole-egg omelets.

A precise-looking result is only as specific as the record match and the portion information supporting it.

What changes the comparison

Four drivers worth checking before choosing a record

The visible dish name is a starting point. These details usually explain more of the variation in the selected source records.

  1. 01

    Egg base

    Whole egg, egg white, and egg substitute records have different compositions even at the same weight.

  2. 02

    Number and size of eggs

    The cooked portion can represent a materially different amount of egg before fillings are counted.

  3. 03

    Cooking fat

    No-added-fat, spray, butter, oil, margarine, and animal-fat descriptions are separate source cases.

  4. 04

    Fillings

    Cheese, meat, and vegetables change the serving weight and nutrient profile in different directions.

Record matching

How to find the closest description

First identify the egg base. Next count or weigh the eggs and record visible fillings. Finally distinguish no added fat, cooking spray, butter, oil, margarine, or meat drippings when known. A restaurant omelet with an unknown number of eggs and generous filling should be matched to a restaurant or filled record rather than a plain two-egg assumption.

A practical matching checklist

  1. Identify whole egg, egg white, or substitute.
  2. Estimate the number of eggs or cooked weight.
  3. List cheese, meat, and vegetable fillings.
  4. Record the added cooking fat when it is known.

Continue comparing

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