Calories in Ei, ganzes, gekocht, omelett
Generic food Cooked Milch und Eier
Ei, ganzes, gekocht, omelett contains 154 kcal per 100 g. A typical serving of 1 EL (15 g) provides about 23 kcal.
Roughly 70 % of its calories come from fat, with 28 % from protein and 2 % from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in Milchprodukte und Eiprodukte on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 47 % of the Daily Value for Selen, 45 % of the Daily Value for Cholin and 32 % of the Daily Value for Vitamin B12.
These values are for the Cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 154 kcal | |
| Total fat C | 11,7 g | 15 % |
| Saturated fat C | 3,3 g | 17 % |
| Trans fat C | 0,71 g | |
| Cholesterol C | 313 mg | 104 % |
| Sodium C | 155 mg | 7 % |
| Total carbohydrates C | 0,64 g | 0,2 % |
| Dietary fiber C | 0 g | 0 % |
| Total sugars C | 0,31 g | |
| Protein C | 10,6 g | 21 % |
| Vitamin A C | 172 µg | 19 % |
| Vitamin C C | 0 mg | 0 % |
| Vitamin D C | 1,7 µg | 9 % |
| Vitamin E C | 1,3 mg | 9 % |
| Vitamin K C | 4,5 µg | 4 % |
| Thiamin (B1) C | 0,034 mg | 3 % |
| Riboflavin (B2) C | 0,39 mg | 30 % |
| Niacin (B3) C | 0,064 mg | 0,4 % |
| Pantothensäure (B5) C | 1,3 mg | 26 % |
| Vitamin B6 C | 0,14 mg | 8 % |
| Folat (B9) C | 39 µg | 10 % |
| Vitamin B12 C | 0,76 µg | 32 % |
| Cholin C | 248 mg | 45 % |
| Calcium C | 48 mg | 4 % |
| Eisen C | 1,5 mg | 8 % |
| Magnesium C | 11 mg | 3 % |
| Phosphor C | 167 mg | 13 % |
| Kalium C | 117 mg | 2 % |
| Zink C | 1,1 mg | 10 % |
| Kupfer C | 0,063 mg | 7 % |
| Mangan C | 0,024 mg | 1 % |
| Selen C | 25,8 µg | 47 % |
| Fluorid C | 21,2 µg |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 28 %
- Carbohydrates 2 %
- Fat 70 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10,6 gabove the median for Milchprodukte und Eiprodukte (median 9 g)
- Sugars0,31 gin the lowest quarter of Milchprodukte und Eiprodukte (median 4,7 g)
- Fat11,7 gabove the median for Milchprodukte und Eiprodukte (median 8,3 g)
- Saturated fat3,3 gabove the median for Milchprodukte und Eiprodukte (median 3,3 g)
- Sodium155 mgabove the median for Milchprodukte und Eiprodukte (median 129 mg)
- Protein per 100 kcal6,9 gprotein density, useful for comparing foods with different calorie levels
- Water76,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 4,8 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 2,7 g |
Sugars and starch (6)
| Saccharose C | 0 g |
|---|---|
| Glucose C | 0,31 g |
| Fruktose C | 0 g |
| Lactose C | 0 g |
| Maltose C | 0 g |
| Galactose C | 0 g |
Amino acids (18)
| Tryptophan C | 0,14 g |
|---|---|
| Threonin C | 0,47 g |
| Isoleucin C | 0,57 g |
| Leucin C | 0,91 g |
| Lysin C | 0,77 g |
| Methionin C | 0,32 g |
| Cystin C | 0,23 g |
| Phenylalanin C | 0,57 g |
| Tyrosin C | 0,42 g |
| Valin C | 0,72 g |
| Arginin C | 0,69 g |
| Histidin C | 0,26 g |
| Alanin C | 0,62 g |
| Asparaginsäure C | 1,1 g |
| Glutaminsäure C | 1,4 g |
| Glycin C | 0,36 g |
| Prolin C | 0,43 g |
| Serin C | 0,82 g |
Individual fatty acids (31)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0,049 g |
| Linolsäure (Omega-6, 18:2) C | 2,3 g |
| SFA 4:0 C | 0,003 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0,003 g |
| SFA 10:0 C | 0,005 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0,03 g |
| SFA 16:0 C | 2,3 g |
| SFA 18:0 C | 0,96 g |
| SFA 20:0 C | 0,014 g |
| MUFA 18:1 C | 4,6 g |
| PUFA 18:3 C | 0,13 g |
| PUFA 20:4 C | 0,16 g |
| SFA 22:0 C | 0,009 g |
| MUFA 14:1 C | 0,006 g |
| MUFA 16:1 C | 0,17 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,029 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0,006 g |
| SFA 15:0 C | 0,008 g |
| SFA 17:0 C | 0,021 g |
| SFA 24:0 C | 0,004 g |
| MUFA 24:1 c C | 0 g |
| PUFA 20:2 n-6 c,c C | 0,015 g |
| MUFA 17:1 C | 0,012 g |
| PUFA 20:3 C | 0,02 g |
| MUFA 15:1 C | 0 g |
| PUFA 22:4 C | 0,011 g |
Carotenoids (15)
| Beta-Carotin C | 28 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 423 µg |
| Retinol C | 169 µg |
| Carotin, alpha C | 0 µg |
| Vitamin D (D2 + D3), Internationale Einheiten C | 69 IU |
| Vitamin D3 (Cholecalciferol) C | 1,7 µg |
| Cryptoxanthin, beta C | 8 µg |
| Tocopherol, beta C | 0,03 mg |
| Tocopherol, gamma C | 2,4 mg |
| Tocopherol, Delta C | 0,74 mg |
| Tocotrienol, alpha C | 0,05 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0,01 mg |
| Tocotrienol, delta C | 0 mg |
Sterols (1)
| Phytosterine ? | 10 mg |
|---|
Other components (13)
| Wasser C | 76,1 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Asche C | 1 g |
| Theobromin C | 0 mg |
| Energie C | 643 kJ |
| Vitamin A, IE C | 617 IU |
| Vitamin K (Dihydrophyllochinon) C | 0,1 µg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 39 µg |
| Betain C | 0,2 mg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Other forms of Ei
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ei, ganzes, rohöl, gefroren, gesalzen, pasteurisiert Frozen | 138 | 11 g | 0,83 g | 10,1 g |
| Ei, weiß, getrocknet, stabilisiert, glucose reduziert Dried or dry | 357 | 84,1 g | 4,5 g | 0,32 g |
| Ei, ganzes, rohöl Raw | 143 | 12,6 g | 0,72 g | 9,5 g |
| Ei, weiß, rohöl, frisch Raw | 52 | 10,9 g | 0,73 g | 0,17 g |
| Ei, eigelb, rohöl, frisch Raw | 322 | 15,9 g | 3,6 g | 26,5 g |
| Ei, ganzes, gekocht, gewildert Cooked | 143 | 12,5 g | 0,71 g | 9,5 g |
| Ei, ganzes, gekocht, verkrampft Cooked | 149 | 10 g | 1,6 g | 11 g |
| Ei, ganzes, getrocknet Dried or dry | 592 | 48,1 g | 1,1 g | 43,9 g |
| Ei, ente, ganzes, frisch, rohöl Raw | 185 | 12,8 g | 1,5 g | 13,8 g |
| Ei, gans, ganzes, frisch, rohöl Raw | 185 | 13,9 g | 1,4 g | 13,3 g |
| Ei, wachteln, ganzes, frisch, rohöl Raw | 158 | 13,1 g | 0,41 g | 11,1 g |
| Ei, truthahn, ganzes, frisch, rohöl Raw | 171 | 13,7 g | 1,2 g | 11,9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Omelett oder Rührei, mit Tomaten und dunkelgrünem Gemüse, fettzusatz Cooked | 165 | 10,3 g | 1,4 g | 13,1 g |
| Omelett oder Rührei, mit Tomaten und dunkelgrünem Gemüse, NS in Bezug auf Fett Cooked | 165 | 10,3 g | 1,4 g | 13,1 g |
| Omelett oder Rührei, mit dunkelgrünem Gemüse, fettzusatz Cooked | 166 | 10,5 g | 1,4 g | 13,2 g |
| Omelett oder Rührei, mit dunkelgrünem Gemüse, NS in Bezug auf Fett Cooked | 166 | 10,5 g | 1,4 g | 13,2 g |
| Omelett oder Rührei, mit Tomaten, fettzusatz Cooked | 165 | 10,3 g | 1,5 g | 13,2 g |
| Omelett oder Rührei, mit Tomaten, NS in Bezug auf Fett Cooked | 165 | 10,3 g | 1,5 g | 13,2 g |
| Omelett oder Rührei, mit anderem Gemüse als dunkelgrün und/oder Tomaten, fettzusatz Cooked | 167 | 10,6 g | 1,5 g | 13,2 g |
| Omelett oder Rührei, mit anderem Gemüse als dunkelgrün und/oder Tomaten, NS in Bezug auf Fett Cooked | 167 | 10,6 g | 1,5 g | 13,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Cooked Ei?
100 g of Cooked Ei has 154 kcal. 1 EL (15 g): about 23 kcal. 1 groß (61 g): about 94 kcal.
Is Cooked Ei high in protein?
Cooked Ei contains 10,6 g of protein per 100 g (21 % of the 50 g Daily Value), or 1,6 g in 1 EL (15 g). About 28 % of its calories come from protein. Compared with other Milchprodukte und Eiprodukte, that is above the median (median 9 g).
How many carbs are in Cooked Ei?
Cooked Ei has 0,64 g of total carbohydrates per 100 g, including 0 g of fiber and 0,31 g of sugars.
How much fat is in Cooked Ei?
Cooked Ei contains 11,7 g of fat per 100 g, of which 3,3 g is saturated (17 % of the Daily Value).
What vitamins and minerals does Cooked Ei contain?
Per 100 g, the most notable amounts relative to the Daily Value are Selen (47 % DV), Cholin (45 % DV), Vitamin B12 (32 % DV), Riboflavin (B2) (30 % DV) and Pantothensäure (B5) (26 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Ei?
100 g contains 155 mg of sodium, 7 % of the 2,300 mg Daily Value.
Does Ei have the same nutrition Cooked and Frozen?
No. Per 100 g, Ei, ganzes, gekocht, omelett has 154 kcal, while Ei, ganzes, rohöl, gefroren, gesalzen, pasteurisiert has 138 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172185. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.