Calories in Omelet

Written by Sky Taylor, Diet Bites

 


How Many Calories in an Omelet?

The standard omelet contains 2 eggs & 1 ounce of cheese plus chopped vegetables.

Calories in Standard Omelet: About 325 calories

Our omelet calories are based on 2 medium size eggs, one ounce of mild cheddar cheese and 1/4 cup of the following sauteed vegetables: mushrooms, bell peppers & onion.

Please note that not all omelet calories are created equal. The types of vegetables used in the omelet as well as the variety of cheese will impact total calories.

Diet Omelet Recipe & Preparation Tips

Want to save a few calories and fat grams?

Simply substitute the egg white for the yolk of the egg using two egg whites for every yolk used.

The egg white is substantially lower in calories and fat grams - and contains zero cholesterol. One large egg contains about 50 calories, so as we can see the bulk of calories stems from the egg yolk.

If you want to save a few more calories then you can substitute an 'egg substitute' product which tends to be very low in calories - a one-fourth serving size of egg substitute contains about 25 calories.

Even if you add fat reduced cheese and veggies to your omelet is should contain less than 100 calories when prepared with cooking spray.

Eggs, Fast Food Selections

What about the nutritional values contained in fast foods which are prepared with eggs? They can be both high in fat and calories.

However, some options on the menu can fit into a healthy weight loss plan.

Fast Food Calories in Egg Selections

Nutritional Elements

Units

2 scrambled

Egg Biscuit

Egg, Cheese, Bacon Biscuit

Egg, Sausage Biscuit

Egg & Ham Biscuit

English Muffin, Egg, Canadian Bacon

Croissant, Egg, Cheese & Bacon

Energy, Calories kcal 204 373 413 505 424 287 413
Protein g 13.29 11.60 16.23 18.03 19.36 17.19 16.23
Total Fat g 15.53 22.07 28.35 33.65 25.63 12.17 28.35
Carbohydrates g 2.00 31.91 23.65 34.10 29.79 27.30 23.65
Dietary Fiber g 0.0 0.8 0.2 0.3 0.7 0.5 0.2
Minerals
Calcium mg 55 82 151 83 209 242 151
Iron mg 2.49 2.90 2.19 3.08 4.31 2.90 2.19
Magnesium mg 13 19 23 21 29 25 23
Phosphorus mg 232 388 276 505 300 252 276
Potassium mg 141 238 201 241 302 218 201
Sodium mg 180 891 889 1089 1989 777 889
Zinc mg 1.59 0.99 1.90 1.46 2.11 1.63 1.90
Vitamins
Vitamin C mg 3.2 0.1 2.2 0.0 0.0 1.4 2.2
Thiamin mg 0.077 0.303 0.348 0.457 0.637 0.476 0.348
Riboflavin mg 0.499 0.487 0.335 0.426 0.564 0.369 0.335
Niacin mg 0.202 2.153 2.193 3.997 1.893 4.016 2.193
Vitamin B-6 mg 0.182 0.112 0.116 0.110 0.255 0.089 0.116
Folate, DFE g 28 80 53 107 84 135 53
Vitamin B-12 g 0.97 0.63 0.86 1.22 1.13 1.02 0.86
Vitamin A, RAE g 169 180 142 70 109 123 142
Vitamin A, IU IU 652 620 472 329 406 437 472
Vitamin E mg 0.92 0.0 0.0 1.54 2.00 1.15 0.0
Vitamin D2 + D3 g 1.1 0.0 0.0 0.8 1.1 0.8 0.0
Vitamin D IU 44 0.0 0.0 36 46 33 0.0
Vitamin K g 8.6 0.0 0.0 7.1 6.6 1.0 0.0
Lipids, Fatty Acid Totals
Saturated Fat g 5.907 4.729 15.432 10.447 5.606 4.526 15.432
Monounsaturated g 5.653 9.073 9.176 16.176 10.392 3.428 9.176
Polyunsaturated g 1.890 6.400 1.758 4.807 7.298 2.186 1.758
Cholesterol mg 409 245 215 261 284 212 215

Calorie Index  | Weight Loss Photos: Before & After

 

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