Egg, Whole, Cooked, Omelet

Serving Size 100 grams

Nutritional Value and Analysis

Egg, Whole, Cooked, Omelet with a serving size of 100 grams has a total of 154 calories with 11.66 grams of fat. The serving size is equivalent to 100 grams of food and contains 104.94 calories from fat. This item is classified as dairy and egg products foods.

This food is a good source of selenium, riboflavin, vitamin b-12, choline, tryptophan, threonine, isoleucine, leucine, lysine and valine but is high in cholesterol. Egg, Whole, Cooked, Omelet is a high fat food because 68.14% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Selenium 47% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 47% of the recommended daily needs of selenium.

Riboflavin 30% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 30% of the recommended daily needs of riboflavin.

Vitamin B-12 32% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 32% of the recommended daily needs of vitamin b-12.

Choline 45% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 45% of the recommended daily needs of choline.

Tryptophan 42% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 42% of the recommended daily needs of tryptophan.

Threonine 36% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 36% of the recommended daily needs of threonine.

Isoleucine 46% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 46% of the recommended daily needs of isoleucine.

Leucine 33% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 33% of the recommended daily needs of leucine.

Lysine 31% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 31% of the recommended daily needs of lysine.

Valine 46% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 46% of the recommended daily needs of valine.

Cholesterol 104% of DV

A serving of 100 grams of egg, whole, cooked, omelet has 104% of the recommended daily intake of cholesterol.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 154 Calories from Fat 105
% Daily Value*
Total Fat 11.7g 18%
Saturated Fat 3.3g 17%
Trans Fat 0.71g
Cholesterol 313mg 104%
Sodium 155mg 6%
Total Carbohydrate 0.6g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 11g
Vitamin A 12% Vitamin C 0%
Calcium 4% Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet.


NutrientAmountDV %
Vitamin A617 IU12%
Vitamin A, RAE172 µg19%
Alpha Carotene0 µg-
Beta Carotene28 µg-
Beta Cryptoxanthin8 µg-
Lutein + zeaxanthin423 µg-
Lycopene0 µg-
Vitamin B-120.76 µg32%
Vitamin B-60.14 mg8%
Vitamin C0 mg0%
Vitamin D69 IU17%
→ Vitamin D31.7 µg-
Vitamin E1.29 mg9%
→ Beta Tocopherol0.03 mg-
→ Delta Tocopherol0.74 mg-
→ Gamma Tocopherol2.41 mg-
→ Alpha Tocotrienol0.05 mg-
→ Beta Tocotrienol0 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0.01 mg-
Vitamin K4.5 µg4%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.


NutrientAmountDV %
Carbohydrate0.64 g0%
Sugars0.31 g1%
→ Sucrose0 g-
→ Glucose0.31 g-
→ Fructose0 g-
→ Lactose0 g-
→ Maltose0 g-
→ Galactose0 g-
Fiber0 g0%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat11.66 g18%
Saturated Fats3.32 g17%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0.01 g-
→ Lauric Acid0 g-
→ Myristic Acid0.03 g-
→ Palmitic Acid2.26 g-
→ Stearic Acid0.96 g-
→ Arachidic Acid0.01 g-
→ Behenic Acid0.01 g-
→ Lignoceric Acid0 g-
Monounsaturated Fats4.84 g-
→ Myristoleic Acid0.01 g-
→ Pentadecenoic Acid0 g-
→ Palmitoleic Acid0.17 g-
→ Heptadecenoic Acid0.02 g-
→ Oleic Acid 4.63 g-
→ Gadoleic Acid0.03 g-
→ Erucic Acid0 g-
→ Nervonic Acid0 g-
Polyunsaturated Fats2.71 g-
→ Linolenic Acid (18:2)2.32 g-
→ Linolenic Acid (18:3)0.13 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0.02 g-
→ Eicosadienoic Acid (20:3)0.02 g-
→ Arachidonic Acid0.16 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0.01 g-
→ Docosahexaenoic Acid (DHA) 0.05 g-
Trans Fats0.71 g4%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein10.57 g21%
→ Alanine0.62 g-
→ Arginine0.69 g-
→ Aspartic acid1.12 g-
→ Cystine0.23 g-
→ Glutamic acid1.41 g-
→ Glycine0.36 g-
→ Histidine0.26 g29%
→ Isoleucine0.57 g46%
→ Leucine0.91 g33%
→ Lysine0.77 g31%
→ Methionine0.32 g26%
→ Phenylalanine0.57 g27%
→ Proline0.43 g-
→ Serine0.82 g-
→ Threonine0.47 g36%
→ Tryptophan0.14 g42%
→ Tyrosine0.42 g18%
→ Valine0.72 g46%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.


NutrientAmountDV %
Calcium48 mg4%
Copper0.06 mg7%
Iron1.48 mg8%
Magnesium11 mg3%
Manganese0.02 mg1%
Phosphorus167 mg13%
Potassium117 mg2%
Selenium25.8 µg47%
Sodium155 mg6%
Zinc1.09 mg10%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.


NutrientAmountDV %
Cholesterol313 mg104%
→ Phytosterols10 mg-

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.


NutrientAmountDV %
Alcohol0 g-
Ash1.01 g-
Caffeine0 mg-
Theobromine0 mg-
Water76.13 g-

Calories Burn off Time

How long would it take to burn off Egg, Whole, Cooked, Omelet with 154calories? A brisk walk for 33 minutes, jogging for 16 minutes, or hiking for 26 minutes will help your burn off the calories in egg, whole, cooked, omelet.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less32 minutes
Dancing28 minutes
Golfing28 minutes
Hiking26 minutes
Light Gardening28 minutes
Stretching51 minutes
Walking - 3.5 mph33 minutes
Weight Training - light workout43 minutes
Aerobics19 minutes
Basketball21 minutes
Bicycling - 10 mph or more16 minutes
Running - 5 mph16 minutes
Swimming18 minutes
Walking - 4.5 mph20 minutes
Weight Training - vigorous workout21 minutes
Similar Food Items to Egg, Whole, Cooked, Omelet
Name Calories Total Fat Proteins Carbohydrates
Egg, Duck, Whole, Fresh, Raw18513.77g12.81g1.45g
Egg, Goose, Whole, Fresh, Raw18513.27g13.87g1.35g
Egg, White, Dried, Flakes, Stabilized, Glucose Reduced3510.04g76.92g4.17g
Egg, White, Dried, Powder, Stabilized, Glucose Reduced3760.04g82.4g4.47g
Egg, Whole, Cooked, Poached1439.47g12.51g0.71g
Egg, Whole, Cooked, Scrambled14910.98g9.99g1.61g
Egg, Whole, Dried59243.9g48.05g1.13g
Egg, Whole, Dried, Stabilized, Glucose Reduced61543.95g48.17g2.38g
Egg, Yolk, Dried66959.13g33.63g0.66g

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium