USDA Standard Reference · Dairy and Egg Products
Egg, whole, cooked, omelet
According to USDA FoodData Central (FDC ID 172185, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 154
- Caloriesmoderate density
- 10.6g
- Proteinhigh · 21% DV
- 0.6g
- Carbslow · 0% DV
- 11.7g
- Fatgood source · 15% DV
Egg, whole, cooked, omelet contains 154 calories per 100g according to USDA FoodData Central. It has 10.6g of protein, 11.7g of fat, and 0.6g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 52% of USDA whole foods
The verdict
Egg, whole, cooked, omelet carries 10.6g of protein per 100g, more than 52% of USDA whole foods.
- 10.6g
- protein per 100g
- Top 48%
- protein vs USDA whole foods
- 154
- calories per 100g
- 0.3g
- sugar per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Egg, whole, cooked, omelet contains 154 calories per 100g, according to the USDA FoodData Central database. It provides 10.6g of protein, 11.7g of fat, and 0.6g of carbohydrates per 100g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Egg, whole, cooked, omelet is catalogued there as FDC ID 172185, a usda standard reference entry, in the "Dairy and Egg Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Egg, whole, cooked, omelet reads as low carb, sugar free within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Dairy and Egg Products group for context.
Nutritional Value at a Glance
Egg, whole, cooked, omelet balances protein, fat, and carbohydrates without any single macro dominating.
Allergen indicators
Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:
- Eggs
Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.
Where the calories mostly come from
Values per 100g
Macro Breakdown
154 kcal = 8% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Egg, whole, cooked, omelet compares to Dairy and Egg Products
Per 100 g, against the average across all dairy and egg products foods in USDA FoodData Central.
54% Higher in protein than 54% of dairy and egg products on record.
Category averages computed live across the USDA Dairy and Egg Products group. Compare against a specific food →
Where Egg, whole, cooked, omelet ranks on protein
Its 10.6g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Egg, whole, cooked, omelet vs every USDA reference food
USDA reference (whole) foods with a protein value
11 Top 48% higher than 52% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Egg, whole, cooked, omelet sits among Dairy and Egg Products
Plotted by protein and calorie percentile among the 321 Dairy and Egg Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Egg, whole, cooked, omelet: 54th protein percentile, 48th calorie percentile among Dairy and Egg Products foods
Read the chart as text
- Whipped topping, frozen, low fat: Protein percentile 10, Calorie percentile 57
- Cheese, swiss, low sodium: Protein percentile 89, Calorie percentile 85
- Cheese, american cheddar, imitation: Protein percentile 67, Calorie percentile 57
- Cheese, pasteurized process, pimento: Protein percentile 76, Calorie percentile 85
- Dessert topping, pressurized: Protein percentile 3, Calorie percentile 60
- Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D: Protein percentile 9, Calorie percentile 21
- Egg, whole, raw, frozen, salted, pasteurized: Protein percentile 56, Calorie percentile 43
- Yogurt, vanilla, non-fat: Protein percentile 8, Calorie percentile 21
- Cheese, gruyere: Protein percentile 91, Calorie percentile 93
- Cream, fluid, half and half: Protein percentile 12, Calorie percentile 40
- Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D: Protein percentile 26, Calorie percentile 6
- Whey, acid, dried: Protein percentile 58, Calorie percentile 74
- Ice cream bar, stick or nugget, with crunch coating: Protein percentile 6, Calorie percentile 79
- Light ice cream, Creamsicle: Protein percentile 5, Calorie percentile 50
- Cheese, cottage, nonfat, uncreamed, dry, large or small curd: Protein percentile 54, Calorie percentile 18
- Milk, dry, nonfat, regular, with added vitamin A and vitamin D: Protein percentile 95, Calorie percentile 81
- Yogurt, chocolate, nonfat milk: Protein percentile 23, Calorie percentile 38
- Yogurt, chocolate, nonfat milk, fortified with vitamin D: Protein percentile 23, Calorie percentile 38
- Cheese, caraway: Protein percentile 86, Calorie percentile 86
- Egg, white, dried, flakes, stabilized, glucose reduced: Protein percentile 98, Calorie percentile 76
- Cheese, low fat, cheddar or colby: Protein percentile 81, Calorie percentile 50
- Cheese, parmesan, dry grated, reduced fat: Protein percentile 72, Calorie percentile 61
- Ice cream, soft serve, chocolate: Protein percentile 28, Calorie percentile 56
- Cheese, swiss: Protein percentile 88, Calorie percentile 90
- Egg, whole, cooked, omelet: Protein percentile 54, Calorie percentile 48
Read the chart
Egg, whole, cooked, omelet ranks at the 54th percentile for protein and the 48th percentile for calories among Dairy and Egg Products foods (n=321). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- Whipped topping, frozen, low fat: 10th protein percentile, 57th calorie percentile
- Cheese, swiss, low sodium: 89th protein percentile, 85th calorie percentile
- Cheese, american cheddar, imitation: 67th protein percentile, 57th calorie percentile
- Cheese, pasteurized process, pimento: 76th protein percentile, 85th calorie percentile
- Dessert topping, pressurized: 3rd protein percentile, 60th calorie percentile
- Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D: 9th protein percentile, 21st calorie percentile
- Egg, whole, raw, frozen, salted, pasteurized: 56th protein percentile, 43rd calorie percentile
- Yogurt, vanilla, non-fat: 8th protein percentile, 21st calorie percentile
- Cheese, gruyere: 91st protein percentile, 93rd calorie percentile
- Cream, fluid, half and half: 12th protein percentile, 40th calorie percentile
- Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D: 26th protein percentile, 6th calorie percentile
- Whey, acid, dried: 58th protein percentile, 74th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 0.64 G | 0% |
| Energy | 154 KCAL | |
| Fiber, total dietary | 0.00 G | 0% |
| Protein | 10.6 G | 21% |
| Total Sugars | 0.31 G | |
| Total lipid (fat) | 11.7 G | 15% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 1.0 G | |
| Caffeine | 0 MG | |
| Energy | 643.0 kJ | |
| Fructose | 0.00 G | |
| Galactose | 0.00 G | |
| Glucose | 0.31 G | |
| Lactose | 0.00 G | |
| Maltose | 0.00 G | |
| Sucrose | 0.00 G | |
| Theobromine | 0 MG | |
| Water | 76.1 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Betaine | 0 MG | |
| Choline, total | 248 MG | |
| Folate, DFE | 39.0 UG | |
| Folate, food | 39.0 UG | |
| Folate, total | 39.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 0 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.8 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (Dihydrophylloquinone) | 0.1 UG | |
| Vitamin K (phylloquinone) | 4.5 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 48 MG | 4% |
| Iron, Fe | 1 MG | 8% |
| Potassium, K | 117 MG | 2% |
| Sodium, Na | 155 MG | 7% |
| Vitamin D (D2 + D3), International Units | 69 IU | 9% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 28.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 8.0 UG | |
| Fluoride, F | 21.2 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 11 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 167 MG | |
| Retinol | 169.0 UG | |
| Selenium, Se | 25.8 UG | |
| Vitamin A, IU | 617 IU | |
| Vitamin A, RAE | 172.0 UG | |
| Vitamin D (D2 + D3) | 1.7 UG | |
| Vitamin D3 (cholecalciferol) | 1.7 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 1 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 313 MG | 104% |
| Fatty acids, total saturated | 3.3 G | 17% |
| Fatty acids, total trans | 0.71 G | |
| Fatty acids, total monounsaturated | 4.8 G | |
| Fatty acids, total polyunsaturated | 2.7 G | |
| MUFA 14:1 | 0.01 G | |
| MUFA 16:1 | 0.17 G | |
| MUFA 17:1 | 0.01 G | |
| MUFA 18:1 | 4.6 G | |
| MUFA 20:1 | 0.03 G | |
| MUFA 22:1 | 0.00 G | |
| MUFA 24:1 c | 0.00 G | |
| PUFA 18:2 | 2.3 G | |
| PUFA 18:3 | 0.13 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:2 n-6 c,c | 0.01 G | |
| PUFA 20:3 | 0.02 G | |
| PUFA 20:4 | 0.16 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.01 G | |
| PUFA 22:6 n-3 (DHA) | 0.05 G | |
| Phytosterols | 10 MG | |
| SFA 10:0 | 0.01 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.03 G | |
| SFA 15:0 | 0.01 G | |
| SFA 16:0 | 2.3 G | |
| SFA 17:0 | 0.02 G | |
| SFA 18:0 | 0.96 G | |
| SFA 20:0 | 0.01 G | |
| SFA 22:0 | 0.01 G | |
| SFA 24:0 | 0.00 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.62 G | |
| Arginine | 0.69 G | |
| Aspartic acid | 1.1 G | |
| Cystine | 0.23 G | |
| Glutamic acid | 1.4 G | |
| Glycine | 0.36 G | |
| Histidine | 0.26 G | |
| Isoleucine | 0.56 G | |
| Leucine | 0.91 G | |
| Lysine | 0.77 G | |
| Methionine | 0.32 G | |
| Phenylalanine | 0.57 G | |
| Proline | 0.43 G | |
| Serine | 0.82 G | |
| Threonine | 0.47 G | |
| Tryptophan | 0.14 G | |
| Tyrosine | 0.42 G | |
| Valine | 0.72 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 423.0 UG | |
| MUFA 15:1 | 0.00 G | |
| PUFA 22:4 | 0.01 G | |
| Tocopherol, beta | 0 MG | |
| Tocopherol, delta | 1 MG | |
| Tocopherol, gamma | 2 MG | |
| Tocotrienol, alpha | 0 MG | |
| Tocotrienol, beta | 0 MG | |
| Tocotrienol, delta | 0 MG | |
| Tocotrienol, gamma | 0 MG |
Key takeaways
- Egg, whole, cooked, omelet delivers 10.6g of protein per 100g, more than 52% of USDA whole foods. See the protein ranking
- It carries 154 calories per 100g - below the dairy and egg products average of 218. Compare dairy and egg products
- Based on its per-100g profile, it fits low carb, sugar free patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Egg, whole, cooked, hard-boiled
KRAFT BREAKSTONE'S Reduced Fat Sour Cream
Cheese, cheddar, nonfat or fat free
Cheese, ricotta, whole milk
Egg, quail, whole, fresh, raw
Egg, whole, cooked, scrambled
→ Compare Egg, whole, cooked, omelet side-by-side with Egg and KRAFT BREAKSTONE'S Reduced Fat Sour…
Similar Protein Content
Other foods in Dairy and Egg Products closest to 10.6g protein per 100g, useful for protein-matched substitutions.
Cheese, cottage, creamed, with fruit
Cheese, cottage, lowfat, 2% milkfat
Cheese, cottage, nonfat, uncreamed, dry, large or small curd
Cheese sauce, prepared from recipe
Cheese, cottage, lowfat, 1% milkfat, with vegetables
Cheese, cottage, with vegetables
Frequently Asked Questions
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More in This Category
Other foods in Dairy and Egg Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 172185) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.