This simple dish of eggs can be made even by the most inept chef. But those who follow the principles of proper nutrition or follow a diet must know how many calories are in an omelet. The article will reveal its benefits, as well as the best cooking methods.

Chemical composition and nutritional value

Chicken eggs are one of the most healthy foods, especially for people on a diet. It's all about the large amount of protein that they contain. At the same time, a deficiency of carbohydrates stimulates the body to search for energy sources and waste stored fat.

The classic dish includes eggs, milk, salt and butter.

And you can also add other ingredients to taste. In a number of its beneficial actions, a special place is occupied by the activation of metabolism.

The omelet contains the following elements:

  • Choline.
  • Vitamin B.
  • Vitamin D.
  • Copper.
  • Iron.
  • Chlorine.
  • Sulfur.
  • Iodine.
  • Fluorine.

This vitamin complex ensures proper functioning of the nervous system, helps to maintain joint strength, improves the state of the gastrointestinal tract.

Calorie content is approximately 185 kcal per 100 g of product. The exact value depends on the ingredients and preparation method. The fat content of the milk and the type of oil used plays a role, as well as the method of heat treatment - in the oven, double boiler, slow cooker or in an ordinary frying pan.

The only harm this dish can cause is the formation of cholesterol plaques. An increase in the level of “bad” cholesterol due to a certain amount of fat leads to their appearance.

How many calories are in an omelet made in different ways?

There are many cooking methods:

  • Omelet from one egg and milk: the average calorie content is 130 kcal when using the least amount of butter and low-fat milk.
  • Omelet from two eggs and milk: energy value - 170 kcal.
  • Omelet with tomatoes: due to the presence of vegetables, the indicator increases by 30 kcal with 100 g of product.
  • Omelet with sausages and meat delicacies: even in a dish cooked in a sparing mode using an oven or slow cooker, the energy value will be much higher than that of other types, amounting to about 220 kcal. In connection with the dubious quality of modern sausages, it is worthwhile to limit yourself to ordinary meat, taking chicken breast or beef.
  • Omelet with vegetables without yolk: calorie content is 110 kcal. Of course, the taste is partially lost. But at the same time, the dietary qualities of the dish increase. And vegetables will add a little piquancy to him.
  • Omelet with cheese: the energy index reaches 340 kcal due to the high calorie content of cheese.

Daily rate of consumption of the product

Egg omelet is a healthy dish used for medicinal and dietary purposes. It contributes to the health of the body, providing it with essential trace elements and vitamins. You can cook using any additives.

The exclusive benefits of goodies are in composition. Reducing nutritional value contributes only to the wrong way of cooking.

The daily rate that doctors recommend is 200 g per person.

Adhering to this value, you can enjoy your favorite dish without fear of excess cholesterol. For children, the portion is reduced to 50 g per day.

To use this product is not forbidden daily. Low calorie foods will appeal to those who are struggling with excess weight. Pregnant women should use only diet eggs. Such products are recognized by the “D” mark located on the shell. This category is stored for no more than 7 days.

During lactation, the dish should be introduced from the third month of feeding.

Ways to reduce calories

Omelet is a light and easy-to-cook food.

There are several methods that help to get it in a more useful and less high-calorie form:

  • To do a couple. The dish does not have a delicious ruddy crust, but it is very good for health. A device that helps to simplify cooking omelettes even more is a multicooker. The appliance will not spoil the taste and splendor of food.
  • Use various greens, which accelerates the metabolic processes in the body and eliminates problems with the digestive system. It’s best to take fresh and frozen parsley, dill and cilantro, since the dried supplement does not contain all the necessary vitamins.
  • Cook only from proteins. The treat will turn out to be lighter, more airy and, importantly, extremely useful. The maximum caloric portion of the egg is considered to be the yolk. Proteins in this method are whipped together with milk.
  • Change the oil with water. Of course, the taste will be a little different and unusual. But the harm to the body will be minimal.
  • Add less eggs and more vegetables. The nutritional value of the latter is much lower than the main ingredient.
  • Use low-fat kefir instead of milk.

It is important to remember that it is better to eat the dish at the morning meal, not forgetting to use the oven or a double boiler. The calorie content of the omelet will become even less.

Thus, you should carefully select products and methods of preparation. Then proper nutrition will become the norm for everyone and will become a daily habit.

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