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Portions and preparation · USDA nutrition

Omelet calories per cup: 70–290 across 8 of 9 named USDA examples

Across 8 of 9 named USDA examples, a cup contains 70–290 calories. Each included example lists 135 g for that measure. The same household label can carry a different gram weight elsewhere in USDA data. The remaining 1 specifically named example does not list that exact household measure.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 66 g

34calories

Egg white omelet, scrambled, or fried, no added fat

Protein
7.1 g
Carbs
1.6 g
Fat
0 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2707289 Full nutrition profile →

Compare all 9 food records, nutrition tables and USDA sources

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.

Match my meal

Start with the description closest to what you ate

For Omelet, begin by separating “Egg white omelet, scrambled, or fried, no added fat” from “Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat added.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing the first 6 of 9 linked records.

Equal-weight view

How omelet records compare at 100 grams

Five rank landmarks are shown from all 9 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Egg substitute, omelet, scrambled, or fried, no added fat 48 kcal
    48 kcal
  2. 25th-ranked landmark: Egg omelet or scrambled egg, no added fat 143 kcal
    143 kcal
  3. Median-ranked landmark: Egg omelet or scrambled egg, with meat, no added fat 157 kcal
    157 kcal
  4. 75th-ranked landmark: Egg omelet or scrambled egg, made with butter 182 kcal
    182 kcal
  5. Maximum: Egg omelet or scrambled egg, with cheese and meat, made with oil 215 kcal
    215 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 9 named USDA records in view: 9 direct matches. All sit within “Eggs and omelets.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

For Omelet, this page can compare 9 named records from FDC 2707289 through FDC 2707274. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

66–210 g before composition

The largest source amount is 3.2× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

167 kcal separates the fixed-weight endpoints

The lower endpoint is “omelet”; the higher is “with cheese and meat; made with oil.” This isolates density, not ingredient causation.

Discriminator

140 mg sodium gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “made with cooking spray” (243 mg) and “with cheese and meat; made with oil” (383 mg).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every omelet.

Important: “Lower” begins with Egg white omelet, scrambled, or fried, no added fat; “higher” ends with Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat added, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every omelet meal.

Full comparison

Compare every selected FNDDS record

For Omelet, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

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 gUSDA reference amount 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 gUSDA reference amount 53 kcal 48 11 g 0 g 345 mg FDC 2707299 ↗
Egg omelet or scrambled egg, no added fat Direct name match 100 gUSDA reference amount 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 gUSDA reference amount 149 kcal 149 12.2 g 0 g 243 mg FDC 2707203 ↗
Egg omelet or scrambled egg, made with butter Direct name match 110 gUSDA reference amount 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 gUSDA reference amount 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 gUSDA reference amount 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 gUSDA reference amount 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 gUSDA reference amount 420 kcal 200 26.7 g 0.2 g 790 mg FDC 2707274 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 66 to 210 grams—a 144-gram gap before composition enters the comparison. Their own source servings run from 34 calories for “scrambled, or fried, no added fat” to 420 for “meat; and vegetables other than dark-green and/or tomatoes; fat added.” At a fixed 100 grams, “omelet” is 48 calories and “with cheese and meat; made with oil” is 215—a fixed-weight separation of 167 calories. For Omelet, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “scrambled, or fried, no added fat”, “no added fat”, “made with butter”, “with meat, no added fat”, and “with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat added”. Across the source formulations, the shared backbone includes salt, table; differentiating rows include eggs, grade a, large, egg whole, breakfast meat as ingredient in omelet, cheese as ingredient in sandwiches, and butter, stick, salted. On this Omelet page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Omelet” cannot resolve the differences between Egg white omelet, scrambled, or fried, no added fat and Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat added. The four checks below identify the record wording, source weight, and formulation evidence that can.

  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

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that omelet is the right meal family. Then resolve the phrases that actually separate this set—“scrambled, or fried, no added fat”, “made with cooking spray”, “with cheese, no added fat”, and “with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat added”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

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.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 9 exact records behind Omelet source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Egg omelet or scrambled egg, with cheese, no added fat is higher in vitamin D per 100 g

Egg omelet or scrambled egg, with cheese, no added fat reports 2.6 µg versus 0 µg for Egg white omelet, scrambled, or fried, no added fat: a 2.6 µg difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Egg white omelet, scrambled, or fried, no added fat is denser; Egg substitute, omelet, scrambled, or fried, no added fat is higher in its source amount

Egg white omelet, scrambled, or fried, no added fat reports 52 kcal per 100 g and 34 kcal in USDA source amount (66 g). Egg substitute, omelet, scrambled, or fried, no added fat reports a lower 48 kcal per 100 g but a higher 53 kcal in USDA source amount (110 g).

Choose the record before reading the number

Egg omelet or scrambled egg, made with butter and Egg omelet or scrambled egg, no added fat are not interchangeable

The page keeps both records at the same 100 g denominator and makes Added-fat wording (added fat; butter versus no added fat) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Omelet source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Best next guide for this exact record Egg omelet or scrambled egg, with cheese

Egg omelet or scrambled egg, with cheese, meat, and vegetables other than dark-green and/or tomatoes, fat added and Egg omelet or scrambled egg, with cheese, no added fat are explicitly linked in this guide, which separates direct name matches from contextual variants.

Follow this evidence path Best next guide for this exact record Egg omelet or scrambled egg, with cheese and meat

Egg omelet or scrambled egg, with cheese and meat, made with oil is explicitly linked in this guide, which separates direct name matches from contextual variants.

Follow this evidence path Compare two records on this page Egg omelet or scrambled egg, made with butter vs Egg omelet or scrambled egg, made with cooking spray

Both records appear in this page’s evidence set. The explicit record-description contrast is Added-fat wording: added fat; butter versus cooking spray; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Egg omelet or scrambled egg, made with butter vs Egg omelet or scrambled egg, no added fat

Both records appear in this page’s evidence set. The explicit record-description contrast is Added-fat wording: added fat; butter versus no added fat; it is a selection cue, not evidence of cause.

Follow this evidence path 9 context records in this source topic Eggs and omelets

Egg white omelet, scrambled, or fried, no added fat and Egg substitute, omelet, scrambled, or fried, no added fat belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Eggs, Grade A, Large, egg whole

USDA input 1123 appears in 7 of 9 context records; its summed listed input weight spans 100–100 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Breakfast meat as ingredient in omelet

USDA input 99992230 appears in 3 of 9 context records; its summed listed input weight spans 10–15 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path