Eggs Benedict vs Omelette: Calories and Nutrition Compared (2026)

Eggs Benedict contains 288 calories and 13.8 g of protein, while Omelette has 154 calories and 10.6 g of protein. Therefore, Omelette is lower in calories.

Eggs Benedict and Omelette are two popular egg dishes with distinct nutritional profiles. This comparison will highlight their calorie, protein, and fat content per 100 grams.

What Is the Difference Between Eggs Benedict and Omelette?

Eggs Benedict is a dish consisting of poached eggs, Canadian bacon, and hollandaise sauce served on an English muffin. It is known for its rich flavor and creamy texture. An Omelette is a dish made from beaten eggs cooked until set, often filled with various ingredients like cheese, vegetables, or meats. It is versatile and can be customized to taste.

Eggs Benedict vs Omelette: Nutrition Side by Side

The following table presents a side-by-side comparison of Eggs Benedict and Omelette, focusing on key nutritional aspects.

Nutrient (per 100 g)	Eggs benedict	Omelette
Calories	288 kcal	154 kcal
Protein	13.8 g	10.6 g
Carbs	8.5 g	0.6 g
Sugar	1.2 g	0.3 g
Fat	22.1 g	11.7 g
Fiber	0.6 g	0 g
Sodium	468 mg	155 mg

Which Is Better, Eggs Benedict or Omelette?

For weight loss: Omelette is lower in calories, containing 154 calories compared to 288 calories in Eggs Benedict.

For muscle and protein: Eggs Benedict has a higher protein content at 13.8 g, while Omelette contains 10.6 g of protein.

For low-carb or low-sugar: Omelette has significantly lower carbohydrates at 0.6 g and sugar at 0.3 g compared to Eggs Benedict's 8.5 g of carbs and 1.2 g of sugar.

How to Track Eggs benedict and Omelette Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. This comparison is based on a per-100g basis. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Eggs Benedict has 13.8 g of protein, while Omelette has 10.6 g of protein.

Which has fewer calories?

Omelette has 154 calories, whereas Eggs Benedict has 288 calories.

What is the fat content in Eggs Benedict?

Eggs Benedict contains 22.1 g of fat per 100 g.

What is the sodium content in Omelette?

Omelette contains 155 mg of sodium per 100 g.

How much sugar is in Eggs Benedict?

Eggs Benedict has 1.2 g of sugar per 100 g.

What is the fiber content in Omelette?

Omelette contains 0 g of fiber per 100 g.

Key Takeaways

• Eggs Benedict: 288 calories, 13.8 g protein, 22.1 g fat.
• Omelette: 154 calories, 10.6 g protein, 11.7 g fat.
• Eggs Benedict has 8.5 g of carbs, Omelette has 0.6 g.
• Omelette has 0.3 g of sugar, Eggs Benedict has 1.2 g.
• Sodium in Eggs Benedict: 468 mg, in Omelette: 155 mg.
• Eggs Benedict has 0.6 g of fiber, Omelette has 0 g.