Omelette vs Frittata: Calories and Nutrition Compared (2026)
Omelette and frittata are both egg-based dishes with distinct nutritional profiles.
Frittata has slightly higher protein at 11 g compared to omelette's 10.6 g, while omelette is lower in calories at 154 compared to frittata's 155.
Omelettes and frittatas are popular egg-based dishes that differ in preparation and ingredients. Understanding their nutritional profiles can help in making informed dietary choices.
What Is the Difference Between Omelette and Frittata?
An omelette is a dish made from beaten eggs cooked until set, often folded around various fillings such as cheese, vegetables, or meats. A frittata is an Italian-style egg dish that is similar to an omelette but is typically cooked more slowly and often includes a variety of ingredients mixed into the eggs.
Omelette vs Frittata: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional values of omelette and frittata per 100 g.
| Nutrient (per 100 g) | Omelette | Frittata |
|---|---|---|
| Calories | 154 kcal | 155 kcal |
| Protein | 10.6 g | 11 g |
| Carbs | 0.6 g | 2 g |
| Sugar | 0.3 g | 1.5 g |
| Fat | 11.7 g | 11 g |
| Fiber | 0 g | 0.3 g |
| Sodium | 155 mg | 300 mg |
Which Is Better, Omelette or Frittata?
For weight loss: Omelette has 154 calories, which is 1 calorie less than frittata's 155 calories, making it slightly better for weight loss.
For muscle and protein: Frittata contains 11 g of protein, which is 0.4 g more than omelette's 10.6 g, making it a better choice for muscle building.
For low-carb or low-sugar: Omelette has 0.6 g of carbs and 0.3 g of sugar, while frittata contains 2 g of carbs and 1.5 g of sugar, making omelette lower in both categories.
How to Track Omelette and Frittata Accurately
Portion sizes and macronutrient content can be easily misjudged when preparing these dishes. 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 provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g: Omelette from USDA FoodData Central, Frittata from Open Food Facts (aggregated plain entries).
Frequently Asked Questions (FAQ)
Which has more protein?
Frittata has 11 g of protein, while omelette has 10.6 g.
Which has fewer calories?
Omelette has 154 calories, while frittata has 155 calories.
What is the fat content of each?
Omelette contains 11.7 g of fat, while frittata contains 11 g of fat.
How much sodium is in each dish?
Omelette has 155 mg of sodium, while frittata has 300 mg of sodium.
What are the carbohydrate levels?
Omelette has 0.6 g of carbs, while frittata has 2 g of carbs.
What is the sugar content in each?
Omelette contains 0.3 g of sugar, while frittata contains 1.5 g of sugar.
Key Takeaways
- Omelette has 154 calories per 100 g.
- Frittata has 155 calories per 100 g.
- Omelette contains 10.6 g of protein.
- Frittata contains 11 g of protein.
- Omelette has 0.6 g of carbs.
- Frittata has 2 g of carbs.
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