The short answer
100 g of omelette has 16.5 g of protein and 170 kcal.1 That's about 33% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of omelette
| Per 100 g | Amount |
|---|---|
| Energy | 170 kcal (710 kJ) |
| Protein | 16.5 g ± 0.4 |
| Fat | 11.6 g |
| Carbohydrate | 0 g |
| Fibre | 0 g |
| Water | 68.5 g |
IFCT measured eggs raw, boiled and as an omelette. Figures are per 100 g of the edible part, without the shell. Egg sizes vary, so weigh yours for an exact count.
How much omelette for your protein?
The amounts below are worked out from IFCT's figure of 16.5 g per 100 g. To see how omelette fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 60 g | 102 kcal |
| 20 g of protein | 121 g | 206 kcal |
| 30 g of protein | 181 g | 308 kcal |
How omelette compares
Omelette has more protein per 100 g than 62% of the 542 foods in IFCT 2017. Here it is beside the other eggs we cover:
| Eggs | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Omelette | 16.5 g | 170 | 40% |
| Egg yolk | 15.7 g | 297 | 22% |
| Duck egg | 14.6 g | 182 | 33% |
| Boiled egg | 13.4 g | 148 | 37% |
| Egg | 13.3 g | 135 | 40% |
| Desi egg | 13.1 g | 168 | 32% |
| Egg white | 10.8 g | 45 | 99% |
Other foods with similar protein: kala chana (18.8 g), flaxseeds (18.6 g), almonds (18.4 g), khoa (16.3 g), walnuts (14.9 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.
Protein quality
Egg protein contains all the essential amino acids in good proportions, which is why it is often used as the reference protein. The white is mostly water and protein; the yolk carries the fat and also has protein.3
Common questions
How much protein is in 100 g of omelette?
16.5 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for omelette, per 100 g of the edible part. 100 g also gives 170 kcal.
How much omelette gives 20 g of protein?
About 121 g. That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is omelette a good source of protein?
40% of its calories come from protein, and it has more protein per 100 g than 62% of the 542 foods in IFCT 2017. Egg protein contains all the essential amino acids in good proportions, which is why it is often used as the reference protein.
Is the protein in egg white or yolk?
Both. Per 100 g, raw egg white has 10.8 g of protein and raw yolk has 15.7 g (IFCT 2017). The white has almost no fat; the yolk carries the fat and most of the calories.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int