Dairy And Eggs • Deep Nutrition Analytics
Egg, whole, cooked, omelet
Delivering 154 kcal per 100 grams, Egg, whole, cooked, omelet functions as a dairy and eggs with fat (11.7g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 47% DV of Selenium (25.8 µg) per 100g. Despite a higher energy concentration (1.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 10.6 g
- Carbohydrates
- 0.6 g
- Fat
- 11.7 g
- Fiber
- 0 g
Lipid & Energy Density Profile
Egg, whole, cooked, omelet is an energy-rich food packing 11.7g of total lipids (69% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 0 g |
| Protein | 10.6 g |
| Total lipid (fat) | 11.7 g |
| Carbohydrate, by difference | 0.6 g |
| Total Sugars | 0.3 g |
| Energy | 643 kJ |
| Energy | 154 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 25.8 µg |
| Vitamin B12 | 0.8 µg |
| Vitamin A | 172 µg |
| Phosphorus | 167 mg |
| Zinc | 1.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (Dihydrophylloquinone) | 0.1 µg |
| Vitamin K (phylloquinone) | 4.5 µg |
| Vitamin A, IU | 617 IU |
| Vitamin A, RAE | 172 µg |
| Vitamin B-12 | 0.8 µg |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin D3 (cholecalciferol) | 1.7 µg |
| Vitamin D (D2 + D3) | 1.7 µg |
| Vitamin D (D2 + D3), International Units | 69 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 11 mg |
| Phosphorus, P | 167 mg |
| Sodium, Na | 155 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 48 mg |
| Potassium, K | 117 mg |
| Zinc, Zn | 1.1 mg |
| Selenium, Se | 25.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 39 µg |
| Folate, food | 39 µg |
| Betaine | 0.2 mg |
| Choline, total | 248 mg |
| Ash | 1 g |
| Cholesterol | 313 mg |
| Fatty acids, total trans | 0.7 g |
| Fatty acids, total saturated | 3.3 g |
| SFA 8:0 | 0 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| SFA 22:0 | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| Tryptophan | 0.1 g |
| Threonine | 0.5 g |
| Methionine | 0.3 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.4 g |
| Alanine | 0.6 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.4 g |
| Proline | 0.4 g |
| Tocopherol, delta | 0.7 mg |
| Tocotrienol, gamma | 0 mg |
| Retinol | 169 µg |
| Carotene, beta | 28 µg |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| Thiamin | 0 mg |
| Riboflavin | 0.4 mg |
| MUFA 17:1 | 0 g |
| PUFA 22:4 | 0 g |
| Cryptoxanthin, beta | 8 µg |
| SFA 4:0 | 0 g |
| Isoleucine | 0.6 g |
| Leucine | 0.9 g |
| Lysine | 0.8 g |
| Cystine | 0.2 g |
| Valine | 0.7 g |
| Arginine | 0.7 g |
| Histidine | 0.3 g |
| Aspartic acid | 1.1 g |
| Serine | 0.8 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 4.6 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.1 g |
| PUFA 20:4 | 0.2 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 4.8 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| SFA 15:0 | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| PUFA 20:3 | 0 g |
| Glucose | 0.3 g |
| Water | 76.1 g |
| Fluoride, F | 21.2 µg |
| Lutein + zeaxanthin | 423 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 2.4 mg |
| Tocotrienol, alpha | 0.1 mg |
| Niacin | 0.1 mg |
| Pantothenic acid | 1.3 mg |
| Phytosterols | 10 mg |
| Folate, DFE | 39 µg |
Common serving sizes
- large61 g
- tbsp15 g
Compare Egg, whole, cooked, omelet with Category Peers
Egg, whole, cooked, omelet vs Egg, whole, cooked, hard-boiled
Compared to Egg, whole, cooked, hard-boiled, Egg, whole, cooked, omelet has 16% less protein and 1% lower calories per 100g.
Egg, whole, cooked, omelet vs Egg, whole, raw, frozen, pasteurized
Compared to Egg, whole, raw, frozen, pasteurized, Egg, whole, cooked, omelet has 14% less protein and 3% higher calories per 100g.
Frequently Asked Questions
How many calories are in Egg, whole, cooked, omelet?
A standard 100-gram serving of Egg, whole, cooked, omelet contains 154 calories (644 kJ), alongside 10.6g of protein, 0.6g of carbohydrates, and 11.7g of fat.
In common serving sizes:- 61g (large): ~94 kcal
- 15g (tbsp): ~23 kcal
Is Egg, whole, cooked, omelet suitable for a keto or low-carb diet?
Yes. With only 0.6g of net carbs per 100g (0.6g total carbohydrates minus 0g dietary fiber), Egg, whole, cooked, omelet is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Egg, whole, cooked, omelet?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Egg, whole, cooked, omelet are:
- Selenium: 25.8 µg (47% of your daily value)
- Vitamin B12: 0.76 µg (32% of your daily value)
- Vitamin A: 172 µg (19% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172185).