Calories in omelette: 112 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water. The rest is 22.8 g fat and 17.7 g carbohydrate.

22.8 gFat

16.8 gProtein

17.7 gCarbohydrate

3.9 gFibre

235 gWater

4.2 gMinerals and the rest

22.8 gFat
16.8 gProtein
17.7 gCarbohydrate
3.9 gFibre
235 gWater
4.2 gMinerals and the rest

Below average for dishes

Omelette is 112 kcal per 100 g. The 603 dishes in this database average 180.

Omelette112

Dishes average180

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per serving9.6 g

Salt, per serving0.41 g

Vitamins and minerals in omelette

Two of the 22 recorded reach the “high in” level. Vitamin C leads.

109 %

Vitamin C

87 mg in a 300 g serving

16th of 469 dishes

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Vitamin B120.0027 mg108 %

Vitamin D0.0033 mg66 %

Vitamin E5.4 mg45 %

Selenium0.024 mg44 %

Chloride336 mg42 %

Show all 22 with amounts

Vitamin C87 mg, 109 %

Vitamin B120.0027 mg, 108 %

Vitamin D0.0033 mg, 66 %

Vitamin E5.4 mg, 45 %

Selenium0.024 mg, 44 %

Chloride336 mg, 42 %

Folate0.078 mg, 39 %

Phosphorus267 mg, 38 %

Iodine0.057 mg, 38 %

Niacin (vitamin B3)5.7 mg, 36 %

Riboflavin (vitamin B2)0.48 mg, 34 %

Potassium678 mg, 34 %

Thiamin (vitamin B1)0.36 mg, 33 %

Pantothenic acid (vitamin B5)1.9 mg, 32 %

Vitamin A0.24 mg, 30 %

Vitamin B60.39 mg, 28 %

Iron3.1 mg, 22 %

Manganese0.42 mg, 21 %

Zinc1.8 mg, 18 %

Copper0.18 mg, 18 %

Magnesium45 mg, 12 %

Calcium87 mg, 11 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What omelette doesn’t give you. And where to find it.

Only 4 % of the magnesium reference intake, 6 % of the zinc reference intake and 6 % of the copper reference intake per 100 g.

Magnesium

4%in omelette, per 100 g

Find it inCoriander leaves, dried184 % per 100 g

Zinc

6%in omelette, per 100 g

Find it inOysters, raw592 % per 100 g

Copper

6%in omelette, per 100 g

Find it inLiver, calf, fried2386 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Omelette against other dishes

Per 100 g, omelette has the most vitamin C of the 6 here, ahead of pakora/bhajia (cauliflower, fried).

29mg

27mg

11mg

9mg

Omelette, Spanish, homemadethis page

Pakora/bhajia, cauliflower, fried−2 mg

Falafel, fried−18 mg

Corn pudding−18 mg

Risotto, vegetable, brown rice−20 mg

Crumble, vegetable, with tinned tomatoes, wholemeal−20 mg

All values per 100 g, from the same dataset. Differences are against omelette.

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Questions about omelette

The questions people ask about omelette, answered from the dataset.

How many calories are in a portion of omelette?

A typical portion (300 g, one serving) gives 336 kcal. Per 100 g the figure is 112 kcal.

Is omelette high in vitamin C?

Yes. Omelette, Spanish, homemade has 29 mg vitamin C per 100 g, 36 % of the NRV, above the 30 % threshold for a “high in” claim.

Are these figures exact for omelette?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals does omelette have most of?

By share of the daily reference intake: vitamin C (29 mg, 36 %), vitamin B12 (0.0009 mg, 36 %) and vitamin D (0.0011 mg, 22 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-957, Omelette, Spanish, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Egg). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.