Every 100 kcal of omelet brings 6.9 g of protein. On that measure it ranks 15th of the 20 eggs in this database and 353rd of all 796 foods on the site. Measured by weight instead, its 10.6 g per 100 g ranks 17th in its group.
Around 28% of the calories in omelet come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
By weight, fat outweighs protein in omelet: 11.7 g of fat per 100 g against 10.6 g of protein, a ratio of 0.9 to 1.
Set against fried egg, another egg entry in the database, a serving carries about 0.2 g more protein (fried egg has 6.3 g per 1 large).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is counted by piece at 61 g, and it covers about 13% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of omelet
Protein and calories in Omelet for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
10.6 g
154 kcal
1 large egg (serving used here)
61 g
6.5 g
94 kcal
1 tbsp
15 g
1.6 g
23 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in omelet
The nine essential amino acids in Omelet, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.913 g
0.56 g
86
lysine
0.767 g
0.47 g
72
valine
0.722 g
0.44 g
68
isoleucine
0.565 g
0.34 g
53
threonine
0.467 g
0.28 g
44
phenylalanine
0.572 g
0.35 g
54
methionine
0.319 g
0.19 g
30
histidine
0.26 g
0.16 g
25
tryptophan
0.14 g
0.09 g
13
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
10.6 g. The 1 large egg serving used on this page weighs 61 g and so carries 6.5 g.
How much protein do you get per 100 calories of omelet?
6.9 g. That figure divides its 10.6 g of protein per 100 g by its 154 kcal per 100 g, so it does not depend on serving size.
Is the protein in omelet complete?
Yes. The protein in omelet supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of omelet?
About 13%. One 1 large egg serving has 6.5 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #172185 (Egg, whole, cooked, omelet), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.