Omelettes are a quick, affordable, high-protein food that is also very economical. They can be made at home as well. You can also add omelettes into your diet to help with weight loss and provide nutrients for the body.
What are the Calories in a Omelette?
What are the calories in an omelette? One masala omelette contains 240 calories. Protein and carbohydrates make up 56 and 18 calories, respectively. Fats account for 166 calories. An adult needs 2000 calories daily, and an omelette provides approximately 12% of that daily calorie requirement.
For a filling meal, you can add bread to your omelette. The two-bread omelette has 356 calories. The two slices of bread are responsible for 151 calories.
Egg Omelette Calories & Nutrition Facts
Below is the calorie index for a masala omelette
| Nutrient | Value Per Omelette | Daily Values |
| Total Energy | 240 calories | 12% |
| Protein | 14 grams (g). | 25% |
| Carbohydrates | 4.6 g | 2% |
| Fibre | 0.7 g | 3% |
| Fat | 18.4 g | 28% |
| Cholesterol | 0 milligram (mg) | 0% |
| Vitamins | ||
| Vitamins A | 921.2 micrograms (mcg). | 19% |
| Vitamins B1 and Thiamine | 0.2% | 20% |
| Vitamins B2 (Riboflavin) | 0.4 mg | 36% |
| Vitamins B3 (Niacin) | 0.3% | 3% |
| Vitamins C | 13 mg | 32% |
| Vitamins E | 1.1 mg | 7% |
| Folic Acid (Vitamins A9) | 8.8 mg | 44% |
| Minerals | ||
| Calcium | 90.4 mg | 15% |
| Iron | 2.5 mg | 12% |
| Magnesium | 8.2 mg | 2% |
| Phosphorus | 242.5 mg | 40% |
| Sodium | 5.6 mg | 0% |
| Potassium | 78.1 mg | 2% |
| Zinc | 0.01 mg | 1% |
If you make an egg omelette plain, there are only 74 calories. This dish has 0% carbs and 7 g fat. It also contains 6 g of protein. A masala omelette with 2 eggs and 2-3 vegetables will provide 12% of the 2000 calories (2000 calories) that an adult needs.
Book an appointment with our Nutritionist/Dieticians to find solutions to aid your weight management journey.
Exercises to Burn 224 Calories
If you follow a fitness program that includes one or more exercises, you can lose 224 calories from masala omelettes.
- Walking for approximately 1hr and 12 min at 6 km/h (mph).
- Running for 24 Minutes at a speed of 11 mph
- Cycling in 32 Minutes at 30 Kmph
- Swimming in 41 min at a speed of 2 mph
These are only approximate values. Individuals may have different results.
Omelette eating has many benefits
Omelettes have many benefits. Here are a few.
Sources of Protein
Eggs are high in protein and have nine essential amino acids. A 50g egg contains 87 calories and 6.7g of protein. Eggs are a good option for those who don’t eat meat or fish.
Strengthen your bones
Eggs are rich in calcium, phosphorous, and vitamin D. These nutrients help treat and prevent osteoporosis (a condition that weakens bones and makes them fragile).
Heart Disease Prevention
Vitamin B1 is found in eggs and helps to protect the nerves. Also assists with carbohydrate metabolism and makes red blood cells. This reduces the risk of developing heart disease and high blood pressure.
Eyes are Beneficial
Vitamin A is a vital vitamin for good vision. Eggs are rich in vitamins. It helps keep your eyes healthy, and it can also help to reduce dry eyes (a condition that prevents lubrication).
Prevent Fatigue
Iron is found in eggs and ensures the body has a regular oxygen supply. This prevents fatigue. It keeps you alert and active all day.
Promotes Weight Loss
Eggs aid in weight loss because they have fewer calories but keep your stomach fuller for longer and prevent you from reaching for high-calorie snacks. A scrambled or oil-free egg omelet is better than fried eggs and buttery omelettes for weight loss. While butter and oil add calories, they do not aid weight loss.
Enhances Concentration Abilities
Because they contain Choline, eggs are considered brain food. They increase brain concentration, keeping brain cells active and nourished.
Book an appointment with our Nutritionist/Dieticians to find solutions to aid your weight management journey.
The Body is less prone to inflammation.
The antioxidants found in eggs, lutein, and zeaxanthin, are all contained in eggs. These antioxidants reduce the body’s inflammation and protect cells and organs from free radicals. They reduce the risk of developing cataracts and protect the eyes from muscular degeneration.
Are Omelettes Good for Weight Loss?
Yes, Omelettes can help you lose weight. Eggs are rich in protein, healthy fats, and other essential vitamins and minerals. They also help with weight loss.
Eggs are low in calories.
To lose weight, you may have to lower your calorie count. Eggs are low-calorie and one of the most nutritious food options. An omelet can be made with 2 eggs, tomatoes, and onions; you won’t have to worry about losing weight.
Eggs are extremely filling.
Eggs have a high level of protein. They reduce appetite and provide a greater feeling of fullness than foods with lower levels. If eggs are paired with fibrous foods, they can be very helpful for weight loss. They are also high in the satiety index, which helps you feel fuller for longer periods of time. You may avoid unhealthy snacking at night by including eggs in your diet.
Eggs may boost metabolism.
Eggs contain good levels of all amino acids, which increase metabolism. This aids in weight loss by burning more calories.
Summarising the Calories in Omelette
Eggs are a nutritious food that can help you manage your weight. Eggs are an excellent food option for your diet because of their low calories and high protein content. Eggs can be eaten as omelets for a full and active day.
Refer to
- Sophie Rehault-Godbert 1, Nicolas Guyot, March 2019; The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health – https://pubmed.ncbi.nlm.nih.gov/30909449
- J M Bourre 1, F Galea, October 2009; An important source of omega-3 fatty acids, vitamins D and E, carotenoids, iodine, and selenium: a new natural multi-enriched egg – https://pubmed.ncbi.nlm.nih.gov/17066208/