Skip to content
[N]extrient

Egg Whole Omelet (Cooked)

SR Legacy·Comprehensive Reference Data

Egg, whole, cooked, omelet

Dairy and Egg Products

A 100g serving covers 104% of the daily recommended Cholesterol, making Egg Whole Omelet (Cooked) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (10.6g), fat (11.7g), and carbohydrates (0.6g) per 100g. At 154 calories per 100g, Egg Whole Omelet (Cooked) offers moderate energy density suitable for balanced meals. At 155mg of sodium per 100g, Egg Whole Omelet (Cooked) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, Egg Whole Omelet (Cooked) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value. Contains 313mg of cholesterol per 100g (104% DV), which may matter for individuals actively managing cholesterol.

Calories154KCAL
Protein10.6G
Fat11.7G
Carbs0.64G
Fiber0G

Calorie Distribution

150kcal
  • Protein28%10.6 g
  • Fat70%11.7 g
  • Carbs2%0.64 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water76.1G
Energy154KCAL
Protein10.6G
Total lipid (fat)11.7G
Carbohydrate, by difference0.64G
Fiber, total dietary0G
Total Sugars0.31G
Cholesterol313MG
Vitamin C, total ascorbic acid0MG
Thiamin0.03MG
Riboflavin0.39MG
Niacin0.06MG
Vitamin B-60.14MG
Folate, total39.0UG
Vitamin B-120.76UG
Vitamin A, RAE172UG
Vitamin E (alpha-tocopherol)1.3MG
Vitamin D (D2 + D3)1.7UG
Vitamin K (phylloquinone)4.5UG
Calcium, Ca48.0MG
Iron, Fe1.5MG
Magnesium, Mg11.0MG
Phosphorus, P167MG
Potassium, K117MG
Sodium, Na155MG
Zinc, Zn1.1MG
Copper, Cu0.06MG
Manganese, Mn0.02MG
Selenium, Se25.8UG
Energy643kJ
Ash1.0G
Sucrose0G
Glucose0.31G
Fructose0G
Lactose0G
Maltose0G
Galactose0G
Fluoride, F21.2UG
Pantothenic acid1.3MG
Folic acid0UG
Folate, food39.0UG
Folate, DFE39.0UG
Choline, total248MG
Betaine0.20MG
Vitamin B-12, added0UG
Retinol169UG
Carotene, beta28.0UG
Carotene, alpha0UG
Cryptoxanthin, beta8.0UG
Vitamin A, IU617IU
Lycopene0UG
Lutein + zeaxanthin423UG
Vitamin E, added0MG
Tocopherol, beta0.03MG
Tocopherol, gamma2.4MG
Tocopherol, delta0.74MG
Tocotrienol, alpha0.05MG
Tocotrienol, beta0MG
Tocotrienol, gamma0.01MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units69.0IU
Vitamin D3 (cholecalciferol)1.7UG
Vitamin K (Dihydrophylloquinone)0.10UG
Fatty acids, total saturated3.3G
SFA 4:00.003G
SFA 6:00G
SFA 8:00.003G
SFA 10:00.005G
SFA 12:00G
SFA 14:00.03G
SFA 15:00.008G
SFA 16:02.3G
SFA 17:00.02G
SFA 18:00.96G
SFA 20:00.01G
SFA 22:00.009G
SFA 24:00.004G
Fatty acids, total monounsaturated4.8G
MUFA 14:10.006G
MUFA 15:10G
MUFA 16:10.17G
MUFA 17:10.01G
MUFA 18:14.6G
MUFA 20:10.03G
MUFA 22:10G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated2.7G
PUFA 18:22.3G
PUFA 18:30.13G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.01G
PUFA 20:30.02G
PUFA 20:40.16G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:40.01G
PUFA 22:5 n-3 (DPA)0.006G
PUFA 22:6 n-3 (DHA)0.05G
Fatty acids, total trans0.71G
Phytosterols10.0MG
Tryptophan0.14G
Threonine0.47G
Isoleucine0.56G
Leucine0.91G
Lysine0.77G
Methionine0.32G
Cystine0.23G
Phenylalanine0.57G
Tyrosine0.42G
Valine0.72G
Arginine0.69G
Histidine0.26G
Alanine0.62G
Aspartic acid1.1G
Glutamic acid1.4G
Glycine0.36G
Proline0.43G
Serine0.82G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (15g)231.6g1.7g0.1g
large (61g)946.4g7.1g0.4g

Scaled from Egg Whole Omelet (Cooked)'s per-100g values using USDA portion data.

More in Dairy and Egg Products

Butter Clarified Butter (ghee)

900 kcal0g protein

Milk Fluid Nonfat Calcium Fortified (fat Free or Skim)

35 kcal3.4g protein

Cheese Cream Low Fat

208 kcal7.9g protein

Yogurt Plain Low Fat

63 kcal5.3g protein

Yogurt Greek Nonfat Plain Chobani

54 kcal9.5g protein

Cheese Roquefort

369 kcal21.5g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Egg Whole (Cooked, Fried)

196 kcal13.61g protein

Chicken Meat and Skin and Giblets and Neck (Raw)

251 kcal17.48g protein

Babyfood Meat Meat Sticks Junior

184 kcal13.4g protein

Fast Foods Egg (Scrambled)

212 kcal13.84g protein

Poultry Mechanically Deboned from Backs and Necks Without Skin (Raw)

199 kcal13.79g protein

Chicken Dark Meat Meat and Skin (Raw)

237 kcal16.69g protein

Nutrient Highlights

  • Egg Whole Omelet (Cooked) is a excellent source of Protein (21% DV) — see top foods ranked by Protein
  • Egg Whole Omelet (Cooked) is a good source of Zinc (10% DV) — see top foods ranked by Zinc

Dietary Considerations

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 3% (#248 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories154
% Daily Value*
Total Fat 11.7G15%
Cholesterol 313MG104%
Sodium 155MG7%
Total Carbohydrate 0.64G0%
Dietary Fiber 0G0%
Total Sugars 0.31G
Protein 10.6G21%
Vitamin D 1.7UG9%
Calcium 48.0MG4%
Iron 1.5MG8%
Potassium 117MG2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172185.

View on USDA FoodData Central →