Quiche vs Omelette: Calories and Nutrition Compared (2026)

Quiche has 10.3 g of protein and 299 calories, while omelette has 10.6 g of protein and 154 calories. omelette is higher in protein and lower in calories.

Quiche and omelette are both versatile dishes made primarily with eggs. They differ significantly in their nutritional content, particularly in calories, protein, and fat.

What Is the Difference Between Quiche and Omelette?

Quiche is a savory pie filled with eggs, cream, cheese, and various ingredients like vegetables or meats. It is typically baked in a pastry crust. An omelette is a dish made from beaten eggs that are cooked until set, often folded around fillings such as cheese, vegetables, or meats. It is usually cooked in a frying pan.

Quiche vs Omelette: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of quiche and omelette.

Nutrient (per 100 g)	Quiche	Omelette
Calories	299 kcal	154 kcal
Protein	10.3 g	10.6 g
Carbs	11.7 g	0.6 g
Sugar	1.9 g	0.3 g
Fat	23.5 g	11.7 g
Fiber	1 g	0 g
Sodium	317 mg	155 mg

Which Is Better, Quiche or Omelette?

For weight loss: Quiche contains 299 calories per 100 g, while omelette has 154 calories. Therefore, omelette is a better choice for weight loss.

For muscle and protein: Omelette has 10.6 g of protein per 100 g, compared to quiche's 10.3 g. Thus, omelette is slightly higher in protein.

For low-carb or low-sugar: Quiche has 11.7 g of carbs and 1.9 g of sugar, while omelette has only 0.6 g of carbs and 0.3 g of sugar. Therefore, omelette is lower in both carbs and sugar.

How to Track Quiche and Omelette Accurately

Portion sizes and macro content can be easy to misjudge, impacting dietary choices. 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 guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Omelette has 10.6 g of protein per 100 g, while quiche has 10.3 g. Therefore, omelette has more protein.

Which has fewer calories?

Omelette has 154 calories per 100 g, while quiche has 299 calories. Thus, omelette has fewer calories.

What is the fat content in quiche?

Quiche contains 23.5 g of fat per 100 g.

How much sugar is in an omelette?

Omelette has 0.3 g of sugar per 100 g.

What is the sodium level in quiche?

Quiche contains 317 mg of sodium per 100 g.

How much fiber is in an omelette?

Omelette contains 0 g of fiber per 100 g.

Key Takeaways

• Quiche has 299 calories per 100 g.
• Omelette has 154 calories per 100 g.
• Quiche contains 10.3 g of protein per 100 g.
• Omelette contains 10.6 g of protein per 100 g.
• Quiche has 23.5 g of fat per 100 g.
• Omelette has 11.7 g of fat per 100 g.