Egg, whole, cooked, omelet: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A fluffy, folded delight, a classic omelet is a quick and elegant dish, showcasing tender cooked eggs often filled with cheese, vegetables, or meats for a satisfying meal. --- RECIPE --- Servings: 1 Prep Time: 5 minutes Ingredients: - 2 large eggs - 1 tablespoon milk or water - Salt and black pepper to taste - 1 teaspoon butter - Optional fillings: 1/4 cup shredded cheese, diced ham, chopped vegetables Instructions: 1. In a small bowl, whisk eggs, milk/water, salt, and pepper until well combined and slightly frothy. 2. Heat butter in a non-stick skillet over medium-high heat until melted and shimmering. 3. Pour egg mixture into the hot skillet. As edges set, gently push cooked egg towards the center, tilting the pan to allow uncooked egg to flow underneath. 4. When the top is mostly set but still a little moist, add any desired fillings to one half of the omelet. 5. Fold the other half of the omelet over the fillings. Cook for another 30 seconds, then slide onto a plate and serve immediately.
Per 100g reference serving, Egg, whole, cooked, omelet provides 154 kcal of energy, 10.6g protein (28% of calories), 0.64g total carbohydrates (2% of calories, including 0g dietary fiber and 0.31g sugars), and 11.7g total fat (70% of calories).
Vitamins Profile in Egg, whole, cooked, omelet (Per 100g)
Track how Egg, whole, cooked, omelet contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 1.7 µg | 8.5% DV |
| Vitamin B12 (Cobalamin) | 0.76 µg | 31.7% DV |
| Vitamin A (RAE) | 172 µg | 19.1% DV |
| Vitamin E (Alpha-Tocopherol) | 4.53 mg | 30.2% DV |
| Vitamin K (Phylloquinone) | 4.6 µg | 3.8% DV |
| Vitamin B1 (Thiamin) | 0.034 mg | 2.8% DV |
| Vitamin B2 (Riboflavin) | 0.386 mg | 29.7% DV |
| Vitamin B3 (Niacin) | 0.064 mg | 0.4% DV |
| Vitamin B5 (Pantothenic Acid) | 1.29 mg | 25.8% DV |
| Vitamin B6 (Pyridoxine) | 0.143 mg | 8.4% DV |
| Total Folate (Vitamin B9) | 39 µg | 9.8% DV |
| Folate (Dietary Folate Equivalents) | 39 µg | 9.8% DV |
| Natural Food Folate | 39 µg | 9.8% DV |
| Choline | 248 mg | 45% DV |
| Betaine (Trimethylglycine) | 0.2 mg | 0.1% DV |
| Preformed Retinol | 169 µg | 18.8% DV |
| Beta-Carotene | 28 µg | 0.8% DV |
| Beta-Cryptoxanthin | 8 µg | 1.3% DV |
| Lutein + Zeaxanthin | 423 µg | 4.2% DV |
Minerals & Electrolytes in Egg, whole, cooked, omelet (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.48 mg | 8.2% DV |
| Calcium (Ca) | 48 mg | 3.7% DV |
| Magnesium (Mg) | 11 mg | 2.6% DV |
| Potassium (K) | 117 mg | 2.5% DV |
| Zinc (Zn) | 1.09 mg | 9.9% DV |
| Selenium (Se) | 25.8 µg | 46.9% DV |
| Phosphorus (P) | 167 mg | 13.4% DV |
| Copper (Cu) | 0.063 mg | 7% DV |
| Manganese (Mn) | 0.024 mg | 1% DV |
| Sodium (Na) | 155 mg | 6.7% DV |
| Fluoride (F) | 21.2 µg | 0.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.049 g | 9.8% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.133 g | 8.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.32 g | 16.6% DV |
| Monounsaturated Fat (MUFA) | 4.84 g | 16.1% DV |
| Polyunsaturated Fat (PUFA) | 2.71 g | 13.6% DV |
| Saturated Fat (SFA) | 3.32 g | 16.6% DV |
| Dietary Cholesterol | 313 mg | 100% DV |
| Plant Phytosterols | 10 mg | 0.5% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.913 g | 30.4% DV |
| Isoleucine (BCAA) | 0.565 g | 37.7% DV |
| Valine (BCAA) | 0.722 g | 40.1% DV |
| Lysine | 0.767 g | 36.5% DV |
| Methionine | 0.319 g | 31.9% DV |
| Tryptophan | 0.14 g | 35% DV |
| Phenylalanine | 0.572 g | 38.1% DV |
| Threonine | 0.467 g | 42.5% DV |
| Histidine | 0.26 g | 32.5% DV |
| Glycine | 0.363 g | 12.1% DV |
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Frequently Asked Questions
100 grams of Egg, whole, cooked, omelet contains 154 calories (kcal), 10.6g of protein, 0.64g of carbohydrates (0g fiber, 0.31g total sugars), and 11.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg, whole, cooked, omelet has an estimated food pH of 6.8 and a Potential Renal Acid Load (PRAL) score of 7.99 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg, whole, cooked, omelet: Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Egg, whole, cooked, omelet by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.