Omelette Nutrition Calculator — 154 kcal Plain vs 220+ kcal Filled, and How Every 30g of Filling Changes the Numbers

A plain omelette (eggs + butter) has 154 kcal per 100g, nearly identical to a boiled egg (155 kcal). But a cheese omelette jumps to 210 kcal (+36%), and a ham & cheese omelette reaches 225 kcal (+46%). The egg base doesn't change — it's the fillings that rewrite the calorie equation. A 2-egg plain omelette (~120g) has 185 calories; the same eggs with 1 oz cheese and 1 oz ham total approximately 343 calories ^[1][2].

The filling calorie math per 30g addition: cheddar cheese adds ~113 kcal per oz (the most calorie-dense common filling), ham adds ~45 kcal per oz (moderate), mushrooms add ~7 kcal (negligible), bell peppers add ~8 kcal (negligible), and spinach adds ~3 kcal (almost zero). Vegetables are essentially free from a calorie perspective; cheese is the primary calorie driver ^[1].

For nutrition journaling, this means an 'omelette' entry without filling specifications is nearly meaningless — the calorie range from 130 (vegetable) to 225 (ham & cheese) per 100g represents a 73% variation. Always log the fillings separately or use the appropriate variant. A vegetable omelette and a ham & cheese omelette are nutritionally different meals despite sharing the same name ^[1].

A plain omelette provides 235mg choline per 100g (43% DV) — ranking third among egg preparations, behind fried eggs (317mg) and boiled (294mg). A 2-egg omelette delivers 282mg choline, covering 51% of the 550mg adequate intake. The lower per-100g value compared to boiled is because butter and the folded cooking style add weight without adding choline ^[1][2].

Adding fillings further dilutes choline per 100g: the cheese omelette drops to 205mg (37% DV), vegetable to 185mg (34% DV), and ham & cheese to 195mg (35% DV). The total choline per omelette stays roughly constant (it comes from the eggs), but each gram of filling added reduces the per-100g concentration. Two eggs deliver approximately 275-280mg choline regardless of what you fill the omelette with ^[1].

For choline-focused tracking, the key insight is that choline is fixed by the number of eggs, not the filling. A 3-egg omelette provides ~420mg choline whether it's plain, cheese, or vegetable. The per-100g numbers vary because the total weight varies, but the per-omelette choline is determined by egg count ^[1][2].

A plain omelette has 10.6g protein per 100g — the lowest among egg preparations because the butter adds weight without protein. Fried eggs have 13.6g, boiled 12.6g, and scrambled 10.7g. But fillings change this completely: cheese omelette rises to 14.5g, and ham & cheese to 16g protein per 100g — the highest-protein egg dish per 100g ^[1].

A 2-egg plain omelette (~120g) delivers 12.7g protein. Add cheese and ham, and the same meal (now ~180g with fillings) provides approximately 28.8g protein — crossing the 25g threshold that nutrition research associates with optimal per-meal protein for muscle protein synthesis. The fillings more than double the protein content of the meal ^[1][2].

Vegetable omelettes take a different path: protein drops to 8.8g per 100g because vegetables add weight with minimal protein contribution. But they add vitamin C (12mg per 100g — absent from plain eggs), dietary fiber (0.8g), and folate (30mcg vs 28mcg plain). The trade-off between protein-dense fillings (cheese, ham) and micronutrient-dense fillings (vegetables) is the fundamental omelette customization choice ^[1].

A plain omelette has 155mg sodium per 100g — moderate among egg preparations (less than fried at 207mg). But ham & cheese pushes sodium to 420mg per 100g (18% DV), nearly tripling it. A full 2-egg ham & cheese omelette (~180g with fillings) delivers approximately 756mg sodium (33% DV) — one-third of the daily limit in a single breakfast item ^[1].

The sodium sources: ham contributes approximately 350mg per ounce (processed deli meats are salt-preserved), cheese adds 174mg per ounce, and the eggs contribute about 155mg from the cooking butter and egg's natural sodium. Vegetable fillings are essentially sodium-neutral (peppers, mushrooms, onions add 0-10mg total) ^[1].

For anyone tracking sodium intake, the filling choice is critical. A vegetable omelette at 145mg sodium per 100g is lower than a plain omelette (the vegetables dilute the egg's sodium without adding their own). A ham & cheese omelette at 420mg is the highest-sodium egg preparation in this calculator, exceeding even a fried egg with salt. Always specify fillings when logging omelette sodium ^[1].