Egg omelet or scrambled egg, made with cooking spray: Nutrition Facts
Generic food Cooked Dairy and Eggs
Egg omelet or scrambled egg, made with cooking spray contains 149 kcal per 100 g. A typical serving of 1 egg (50 g) provides about 75 kcal.
Roughly 64% of its calories come from fat, with 33% from protein and 3% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in eggs and omelets on FoodFactly, where the median is 172 kcal per 100 g across 147 foods.
100 g provides 56% of the Daily Value for selenium, 48% of the Daily Value for choline and 34% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 149 kcal | |
| Total fat C | 10.6 g | 14% |
| Saturated fat C | 3.2 g | 16% |
| Cholesterol C | 406 mg | 135% |
| Sodium C | 243 mg | 11% |
| Total carbohydrates C | 1.2 g | 0.4% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.2 g | |
| Protein C | 12.2 g | 24% |
| Vitamin A C | 178 µg | 20% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 2.5 µg | 13% |
| Vitamin E C | 1 mg | 7% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.061 mg | 5% |
| Riboflavin (B2) C | 0.39 mg | 30% |
| Niacin (B3) C | 0 mg | 0% |
| Vitamin B6 C | 0.059 mg | 3% |
| Folate (B9) C | 53 µg | 13% |
| Vitamin B12 C | 0.81 µg | 34% |
| Choline C | 265 mg | 48% |
| Calcium C | 48 mg | 4% |
| Iron C | 1.7 mg | 9% |
| Magnesium C | 11 mg | 3% |
| Phosphorus C | 182 mg | 15% |
| Potassium C | 130 mg | 3% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0 mg | 0% |
| Selenium C | 30.7 µg | 56% |
% 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 33%
- Carbohydrates 3%
- Fat 64%
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
- Protein12.2 gabove the median for eggs and omelets (median 11.6 g)
- Sugars0.2 gin the lowest quarter of eggs and omelets (median 0.58 g)
- Fat10.6 gbelow the median for eggs and omelets (median 13.2 g)
- Saturated fat3.2 gbelow the median for eggs and omelets (median 4 g)
- Sodium243 mgin the lowest quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
- Water74.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.1 g |
|---|---|
| Polyunsaturated fat C | 2 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.6 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.032 g |
| SFA 16:0 C | 2.3 g |
| SFA 18:0 C | 0.82 g |
| MUFA 18:1 C | 3.8 g |
| PUFA 18:3 C | 0.082 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.24 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.01 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 497 µg |
| Retinol C | 177 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 13 µg |
Other components (8)
| Water C | 74.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 53 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg omelet or scrambled egg
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg, whole, hard-boiled Cooked | 155 | 12.6 g | 1.1 g | 10.6 g |
| Egg, whole, fried with cooking spray Cooked | 149 | 12.2 g | 1.2 g | 10.6 g |
| Egg, whole, boiled or poached Cooked | 143 | 12.4 g | 0.96 g | 10 g |
| Egg, whole, fried no added fat Cooked | 143 | 12.4 g | 0.96 g | 9.9 g |
| Egg, whole, baked, no added fat Cooked | 143 | 12.4 g | 0.96 g | 9.9 g |
| Egg, whole, cooked, poached Cooked | 143 | 12.5 g | 0.71 g | 9.5 g |
| Egg white, omelet, scrambled, or fried, with cheese and meat Cooked | 141 | 12 g | 2.5 g | 9.2 g |
| Egg, whole, cooked, omelet Cooked | 154 | 10.6 g | 0.64 g | 11.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked egg omelet or scrambled egg?
100 g of cooked egg omelet or scrambled egg has 149 kcal. 1 egg (50 g): about 75 kcal. 1 cup (135 g): about 201 kcal.
Is cooked egg omelet or scrambled egg high in protein?
Cooked egg omelet or scrambled egg contains 12.2 g of protein per 100 g (24% of the 50 g Daily Value), or 6.1 g in 1 egg (50 g). About 33% of its calories come from protein. Compared with other eggs and omelets, that is above the median (median 11.6 g).
How many carbs are in cooked egg omelet or scrambled egg?
Cooked egg omelet or scrambled egg has 1.2 g of total carbohydrates per 100 g, including 0 g of fiber and 0.2 g of sugars.
How much fat is in cooked egg omelet or scrambled egg?
Cooked egg omelet or scrambled egg contains 10.6 g of fat per 100 g, of which 3.2 g is saturated (16% of the Daily Value).
What vitamins and minerals does cooked egg omelet or scrambled egg contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (56% DV), choline (48% DV), Vitamin B12 (34% DV), Riboflavin (B2) (30% DV) and Vitamin A (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked egg omelet or scrambled egg?
100 g contains 243 mg of sodium, 11% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707203. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.