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Sausage Omelette Calories
Protein-rich breakfast with eggs and sausage, savory and filling
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Sausage Omelette (160 g) has 296 calories. That works out to 185 calories per 100 g. It contains 3.5 g of carbs, 18.4 g of protein, 22.7 g of fat and 0.3 g of fiber. Its 1.8 µg of B12 covers 73% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
What is Sausage Omelette?
A sausage omelette is made by cooking sliced sausage with beaten eggs, either folding the eggs around the browned pieces or leaving the omelette open. It is a straightforward home-cooked breakfast, though the style and type of sausage vary from place to place.
The eggs are soft and tender, while the sausage brings a salty, savoury bite. It is often served hot with toast or bread, and a simple salad or sliced vegetables make a fresh accompaniment. Eggs and sausage make it filling and provide protein, but the dish also gets much of its richness from fat. For a lighter plate, use a modest amount of oil and add vegetables such as tomatoes, peppers or mushrooms.
Sausage Omelette Nutrition Facts
Selected: 100 g
185
KCAL / 100G
Carbs
2.2g
· 1% DV
Protein
11.5g
· 23% DV
Fat
14.2g
· 18% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 25% · Fat 70%
Sausage Omelette Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
Biotin
13µg · 43% DV
B5
1.1mg · 22% DV
B2
0.22mg · 17% DV
Minerals
Selenium
17µg · 31% DV
Sodium
540mg · 23% DV
Phosphorus
155mg · 22% DV
Iodine
18µg · 12% DV
How Nutritious Is Sausage Omelette?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Sausage Omelette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sausage Omelette
To burn the 185 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Sausage Omelette Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sausage Omelette Contain Allergens?
Contains these allergens:
Which Diets Is Sausage Omelette Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sausage Omelette Fat Profile
SATURATED
5.2g
MONOUNSATURATED
5.7g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Frequently Asked Questions About Sausage Omelette
How do you make a Sausage Omelette?
To make a Sausage Omelette, brown sliced sausage in a lightly oiled pan, pour in beaten eggs, and cook over low heat until softly set. Fold the omelette and serve while warm.
What kind of sausage works best in a Sausage Omelette?
Breakfast sausage, smoked sausage, or a mild link sausage all work in a Sausage Omelette. Choose a fully cooked sausage for convenience, or cook raw sausage thoroughly in the pan before adding the eggs.
Should you cook the sausage before adding eggs to a Sausage Omelette?
Yes, brown the sausage before adding eggs to a Sausage Omelette. This heats the sausage through and lets excess moisture or fat cook off, so the eggs are less likely to turn watery or greasy.
How do you keep a Sausage Omelette fluffy?
Cook a Sausage Omelette gently over low to medium-low heat and avoid overcooking the eggs. Beat them just until combined, then remove the pan from the heat while the center is still slightly soft; residual heat will finish it.
Can you add cheese to a Sausage Omelette?
Yes, cheese is a common addition to a Sausage Omelette. Sprinkle grated cheddar, Swiss, or another melting cheese over the eggs shortly before they set, then fold the omelette so the cheese melts inside.
What vegetables go well in a Sausage Omelette?
Bell peppers, onions, mushrooms, and spinach pair well with a Sausage Omelette. Cook vegetables that release a lot of moisture first, then add the sausage and eggs so the finished omelette does not become soggy.
Why does a Sausage Omelette stick to the pan?
A Sausage Omelette may stick if the pan is not hot enough, the surface is worn, or there is too little cooking fat. Use a good nonstick pan, warm it first, and let the eggs begin to set before folding.
Can you make a Sausage Omelette ahead of time?
A Sausage Omelette is best cooked just before serving because reheating can make the eggs firm and rubbery. For a quicker breakfast, brown the sausage and prepare any vegetables ahead, then cook them with freshly beaten eggs.
What can you serve with a Sausage Omelette?
A Sausage Omelette pairs well with toast, roasted potatoes, or fresh fruit. For a lighter breakfast, serve it with sliced tomatoes or a green salad rather than another rich side.
How should you store leftover Sausage Omelette?
Refrigerate leftover Sausage Omelette in a covered container soon after cooking and eat it within a few days. Reheat it until hot throughout, and discard it if it has been left at room temperature for too long.
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Nutrition data compiled from USDA FoodData Central and scientific sources.