1 egg omelet rich in vitamins and minerals such as: vitamin A - 18.7%, vitamin B2 - 18.4%, choline - 32.8%, vitamin B5 - 19.6%, vitamin B12 - 17.2%, vitamin D - 13.6%, vitamin H - 27.7%, vitamin PP - 12.9%, phosphorus - 19.9%, chlorine - 85.2%, iodine - 11.1%, cobalt - 69.2%, molybdenum - 13.6%, selenium - 36.8%

Why is an omelet made from 1 egg useful?

• Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of bone mineralization. Lack of vitamin D leads to impaired metabolism of calcium and phosphorus in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
• Vitamin H participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient intake of this vitamin can lead to disruption of the normal state of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of the transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, growth retardation and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.

You can see a complete guide to the most useful products in the appendix.

The vitamin and mineral composition of the omelet is represented by vitamins A, B2, B9, B12, E, D, calcium, potassium, lecithin, iron, lutein, selenium.

The calorie content of an omelet of 2 eggs with milk in one serving (167 grams) is 239 kcal. 100 g of the product contains 15.4 g of protein, 17.7 g of fat, 3.1 g of carbohydrates. The calorie content is indicated for a dish of 2 eggs, 5 ml of sunflower oil, 2 g of salt and 50 ml of 1.5 percent milk.

Calorie content of omelet with cheese per 100 grams

The calorie content of an omelet with cheese per 100 grams is 158 kcal. 100 g of product contains 13.9 g of proteins, 11 g of fats, 0.8 g of carbohydrates.

Calorie content of omelet with tomatoes per 100 grams

The calorie content of an omelet with tomatoes per 100 grams is 152 kcal. 100 g of the product contains 7.1 g of proteins, 12.6 g of fat, 1.9 g of carbohydrates.

In 1 ready-made 130-gram serving of the dish there are 196 kcal, 9.2 g of protein, 16.3 g of fat, 2.5 g of carbohydrates.

The benefits of an omelet

When consumed in moderation, the benefits of an omelet are quite large:

• the dish is saturated with vitamins and minerals that strengthen the immune system;
• omelet is indicated for chronic muscle and headaches;
• the B vitamins contained in the omelet are good for the health of the nervous system;
• the main component of the omelet is chicken eggs, which contain a lot of vitamins A, E, D;
• vitamin A omelet - a natural antioxidant, useful for the health of bones, eyes, skin, as well as the regulation of protein synthesis during oxidative and reduction processes;
• omelet B vitamins are useful for maintaining muscle tone, accelerating metabolism;
• vitamin E in the product is necessary to increase the elasticity of blood vessels, rapid wound healing;
• Calcium and carbonate in egg dishes are used to stimulate bone marrow function.

Omelet harm

The following harmful properties of omelet are known:

• the cholesterol in the dish clogs the blood vessels;
• overcooked omelet loses up to 95% of nutrients;
• omelet made from low-quality eggs can cause salmonellosis;
• many people develop allergic reactions to components in the composition of the dish, including intolerance to egg proteins and butter.

How to make an omelet

To prepare the dish, you will need 3 chicken eggs, 35 g of butter, a quarter teaspoon of salt, a fifth of a teaspoon of ground pepper.

Stages of cooking:

• Beat the eggs with a fork until smooth. Try not to overdo it: eggs that are too beaten can make the omelet too thick.
• Put 35 g of butter on a frying pan well heated over medium heat. As soon as the butter is melted, the previously obtained egg mixture is poured onto it.
• Frying the omelet lasts 1.5 - 2 minutes. The indicator of the readiness of the dish is a golden crust on the sides, a slightly viscous middle.
• Remove the finished omelet from the heat, sprinkle with ground pepper and salt.

The dish goes well with rye bread and vegetables. Bon Appetit!

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A fluffy, airy omelet is a favorite dish of many. It gained its popularity due to its speed of preparation and, of course, due to its incredible taste. Its traditional ingredients include eggs, milk and butter. Thanks to such ingredients, the omelet is very tender and light, but high in calories, so dieters try not to include it in their diet. But this is in vain, because there are several methods of reducing the calorie content of a dish that will allow you to enjoy it for breakfast.

Chemical composition

Omelet is a pretty healthy dish. It contains many nutrients, vitamins and minerals that are directly involved in the functioning of the body. This product is a source of vitamins such as:

• A, C, D, E;
• almost the entire group B;
• RR, N.

They take part in metabolism, support visual functions. Thanks to them, our skin retains its firmness and elasticity. Vitamins affect the exchange of BJU and cholesterol, participate in the synthesis of hormones and prevent anemia. They support the reproductive system and the liver. Vitamin D regulates the amount of phosphorus and calcium, thus maintaining bone strength.

If you regularly introduce this dish into your diet, then you do not suffer from a deficiency of minerals. In the omelet, they are in a wide range. The following elements are accounted for per 100 g of the product:

• chlorine - 1132 mg;
• phosphorus - 153 mg;
• potassium - 150 mg;
• sulfur - 117 mg;
• sodium - 106 mg;
• calcium - 93 mg;
• magnesium - 13 mg;
• copper - 57 mcg;
• fluorine - 40 mcg;
• aluminum - 23 mcg;
• iodine - 15 mcg;
• strontium - 8 mcg;
• molybdenum - 7 mcg;
• cobalt;
• manganese;
• tin;
• selenium;
• chromium;
• zinc.

Important! And also in the composition of the dish are dietary fiber, organic acids, cholesterol and sugars. Naturally, most of the omelet is due to such a diverse composition of eggs, covering the need for nutrients by 25%.

How many calories are in an omelette?

KBZHU dishes, that is, its calorie content and content of BZHU per 100 grams is:

• calorie content - 120 kcal;
• proteins - 10 g;
• fats - 16 g;
• carbohydrates - 2 g.

Important! These figures are average and refer exclusively to the standard set. In general, a classic omelet is a French dish that is prepared from only eggs. They are mixed, but not whipped, salt and pepper are added. Then fried in butter. Contrary to popular belief, a French omelet should not be airy, so it is prepared without covering the pan with a lid. First, fry one side of the pancake, then turn it over to the other. In finished form, it is customary to roll it into a tube.

In France, they say that any self-respecting chef should, first of all, be able to cook an omelet. In our country, the dish is prepared with a wide variety, expanding it with various ingredients, for example, with vegetables. An omelet with tomatoes, onions, bell peppers, herbs is very popular. Some people prefer to fry it with broccoli. To increase the satiety of the food, it is made with ham or sausage, sausages, seasoned with cheese and seafood, bacon, boiled rice, mushrooms and even pasta are added. When frying, lard is used instead of oil. For those who adhere to a diet, they have to be content with an omelet on the water.

Important! Depending on the products included in the dish, its calorie content also changes.

With milk

This cooking option is considered traditional for us. It is quite simple to prepare. It is worth adhering to the following actions:

• 1 egg is mixed with 25 ml of milk;
• beat the mixture until smooth, then pepper and salt;
• put a small amount of butter in a hot pan (you can replace it with sunflower oil);
• pour the egg-milk mixture, cover with a lid and simmer over low heat until tender.

The number of calories per 100 g of each ingredient is as follows:

• egg - 157 kcal;
• milk with a fat content of 3.2% - 60 kcal;
• butter "Peasant" - 660 kcal.

The calorie content of a dish depends on the number of ingredients. For an omelet of 1, 2, 3 and 4 eggs, it will not be the same. So, if a dish is prepared on the basis of 1 egg, it contains approximately 106 kcal, out of 3 - 125 kcal.

With tomatoes

If an omelet with tomatoes is prepared with the addition of milk, then its calorie content is 150 calories per 100 g. But you can cook a dish without milk, because tomatoes will emit quite a lot of juice. The cooking process is as follows:

• cut 100 g of onion into half rings and fry it, stirring constantly, in olive oil;
• add 200 g of tomato to it, cut into plates, and simmer for another 2 minutes;
• beat 2 eggs, salt and pepper the mixture, pour over the vegetables;
• keep the mass on fire until cooked.

This method of cooking can significantly reduce its calorie content. Its 100 g accounts for only 75 kcal.

With cheese

Cheese is a fairly common omelet component, because it helps to make the food tender in taste. It literally melts in your mouth. In addition, cheese also adds satiety, because it has a fairly high percentage of fat. To make an omelet with cheese, just grate it and sprinkle the mass laid out on a frying pan. The calorie content of the dish will be 130 kcal per 100 g.

From proteins

In pursuit of proper nutrition, some prefer to cook an omelet without yolks, because they are the source of fat and bad cholesterol in eggs. As you know, cholesterol tends to form plaques on the walls of blood vessels, gradually clogging them. Of course, the taste of the dish is slightly lost in this case, but these losses can be replenished by adding vegetables and herbs. The number of calories per 100 g of such an omelet will be 110, while the amount of proteins will be reduced to 7 g, fats - 8 g, and carbohydrates will be 2.5 g.

To make an omelet based on proteins, you should adhere to the following algorithm of actions:

• take, for example, 4 eggs and remove the yolks;
• whisk whites with 2 tbsp. spoons of milk and herbs; use any green tea that you have;
• as you beat the mass, season it with salt and a mixture of peppers: black, white, pink;
• drip a little oil into a hot frying pan and pour the mixture;
• fry one side, then the other, and your omelet is done.

Without oil

An omelet without the use of oil will significantly reduce its fat content. If we consider that you use 10 g of oil for cooking, then, excluding it, you will receive the following reduction in calories:

• olive oil - 20 kcal;
• sunflower - by 57.8 kcal;
• corn, peanut - 90 kcal;
• creamy - 66 kcal.

But you will have to give up frying the omelet, and use other methods for cooking it.

How to reduce the calorie content of an omelet?

A low-calorie omelet can be obtained by removing the oil from its composition. But you need to understand that in this case, its cooking should take place in one of the following ways:

• in the oven;
• in a slow cooker;
• in a double boiler;
• in the microwave.

Or you can use a regular package. For this, a beaten mass of 3 eggs and 150 ml of milk are poured into a bag and tied tightly. For reliability, the resulting bag is placed in another one, it is also well tied. Pour 1 liter of water into a saucepan, put on fire. Gradually lower the bag into boiling water. Simmer the mixture over low heat for 25 minutes. The calorie content of the dish will be 85 kcal.

Another way to reduce the fat content of the omelet is to make it on proteins alone, and replace the milk with water. If you cannot refuse yolks, then reduce the number of eggs in principle. For example, instead of 2 eggs, take one, and replace the second with vegetables and herbs. Use dill, basil, parsley. For true gourmets, oregano, cilantro, rosemary or celery are suitable.

In dietary nutrition

A low-calorie omelet should be included in your meals if you're on a diet. It is best to use it for breakfast, as it should be the most satisfying, contain as many nutrients as possible. An omelet is a great idea for just such a breakfast. Cook it on proteins alone in a double boiler or oven. Add boiled chicken to it, because it is also the leading component of dietary meals. In addition to chicken, rabbit, veal, beef, horse meat are also used. Sour cream will help to add a creamy taste to the dish. But, of course, choose a product with a minimum fat content.

The omelet is part of the standard medical diet # 5. It is used for difficult bile secretion and decreased liver function. It limits the amount of fat, but involves eating cooked, steamed, or baked food warm. It is for such a dietary table that the protein omelet, which is prepared in a double boiler, is intended. If your kitchen does not have such a device, then it is easy to replace it with the following design. Take a pot of water, put it on fire. Place a frying pan on top. Select the size of the utensils accordingly. Pour the mixture into the pan when the steam warms up. Steam it over low heat, be sure to cover it with a lid.

An omelet is a delicious and very convenient dish, suitable for both a dietary meal and a hearty, high-calorie breakfast. It combines all kinds of products, which allows you to diversify it and enjoy it again and again. Probably, many of us use it in our diet on a regular basis, not getting tired of experimenting and indulging ourselves with new, sophisticated variations of it.

For how easy it is to make a delicious omelet with milk, see the next video.

Both children and adults love omelette alike. This light, delicate, incredibly tasty and nutritious dish is ideal for breakfast, lunch and dinner. It contains the simplest ingredients found in every refrigerator, it is prepared in a matter of minutes and even those who are far from the culinary arts can handle it. In addition, omelet is the perfect dish for those who are trying to get rid of those extra pounds. Firstly, it contains a large amount of protein, for the breakdown of which the body spends much more energy and, therefore, loses weight faster, and secondly, it has very few calories. Speaking of calories. Today we will talk in detail about what the calorie content of an omelet is in different variations of its preparation.

Omelette: cooking secrets

Today, only the lazy does not prepare an omelet. But this dish has nothing to do with Russian cuisine. We learned about it thanks to the French. There was even a national holiday in the Alps dedicated to this delicate and airy dish. It happened like this: several shepherds woke up neither light nor dawn and went to the elder, who was supposed to give the go-ahead for the preparation of an omelet. After that, the local residents went to the stoves together and cooked eggs and milk. Then, with curling pans in hand, they went out into the street, and all danced farandola together. And then, at a special sign from the elders, all honest company went to the meadow, placed frying pans with cooked omelet and danced again until sunrise. And only after the bright rays illuminated the entire village, the happy residents scattered to their homes and ate the cooked omelet with appetite.

The modern French still have a very reverent attitude towards omelette. For example, did you know they never whisk eggs? A real omelet can only be shaken with a fork. Secondly, the French have a separate frying pan for this dish. They don't fry anything on it except their favorite omelet. And after cooking, first wipe with bread and only then wash.

It turns out that making a real omelet is also a whole art. For example, eggs need to be shaken well to get air. Otherwise, the omelet will be heavy and not airy. And this must be done manually with a fork or whisk. If you use a mixer, you can disrupt the structure of proteins and yolks. And then you will not see pomp. If you want to make the dish less high-calorie, then cook an omelet with only one protein.

Don't overdo it with milk. Ideally, there should be 1 tablespoon of milk per egg. Otherwise, the dish will be too watery and fall off.

Another trick is to cook the omelet right after you shake the eggs. Otherwise, later the omelet will turn out to be flat like a cake.

Pour the egg-milk mixture only into a hot frying pan. In this case, it should be greased with butter. It is this that makes the dish so tender that it literally melts in your mouth.

You need to cook an omelet in the right pan. Thin dishes with a crooked bottom will not work - an omelet will not work on it. It is better to choose a sturdy cast iron or Teflon skillet. And it's good if there is a special hole in the lid for air. Thanks to this little trick, the dish will not get too wet.

Finally, you only need to make an omelet with fresh eggs. Dip the purchased eggs in plain water. If they immediately drown, then you are dealing with a fresh product.

Recipe and calorie content of an omelet per 100 grams

To determine the calorie content of this delicate and tasty egg dish, first, let's determine how many calories are in all the ingredients that make up it.

• Eggs - 2 pieces (130 calories)
• Milk 2.5% Fat - 60 ml (32 calories)
• Butter for frying 82.5% fat - 10 grams (75 calories).

Since one raw egg weighs an average of 60 grams, it turns out that the total weight of the dish was 190 grams, and its calorie content was 237 calories. Which means the calorie content of an omelet from two eggs is 125 calories per 100 grams... At the same time, it does not matter how the omelet is prepared - in the oven, in the microwave or on the stove. The calorie content of the dish will not change from this.

And now let's calculate what the calorie content of an omelet with different fillings and in different variations of its preparation is.

Calorie content of an omelet from three eggs.

If you make an omelet from 4 eggs, then its total calorie content will be 399 calories, and if, on the contrary, you reduce the portion and concoct an omelet from one egg and 5 grams of butter, then the calorie content of a delicious breakfast will be 134.5 calories.

Calorie omelet with tomatoes

You can add a wide variety of fillings to an omelet. It can be mixed with the egg-milk mass and baked or fried in this form. Or you can first make an omelet, and then add other ingredients to it and roll it up. Here, as they say, it is a matter of personal taste preferences. An omelet with vegetables is the most harmonious and dietary combination for those who control their weight and count calories. And among vegetables, the honorable leadership goes to tomatoes.

So, what is the calorie content of an omelet with tomatoes? We take a classic omelette recipe as a basis and add 1 medium tomato weighing 50 grams and calories 9 calories to it (it can be cut into cubes or strips). It turns out that our omelet will weigh 240 grams. And its calorie content will be 246 calories. So the calorie content of an omelet with tomatoes per 100 grams is 102.5 calories.

Calorie content of omelet with vegetables

An omelet with vegetables is a healthy and low-calorie dish. What other vegetables can be used for cooking besides tomatoes? Nutritionists recommend giving preference to broccoli. For a two-egg omelet, you need 60 grams of broccoli (20 calories). In this case, the finished dish will weigh 250 grams, and its total calorie content will be equal to 257 calories. Therefore, the calorie content of an omelet with broccoli per 100 grams is 103 calories.

You can also use frozen Mexican Mix of vegetables to make an omelet. 60 grams of the mixture (34 calories) should be sufficient. In this case, there will be 271 calories in a ready-made dish weighing 250 grams (108 calories per 100 grams).

Calorie omelet with cheese

Another classic gastronomic union is the combination of omelet with cheese. To calculate the calorie content of this dish, add 30 grams of grated Russian cheese (105 calories) to it. Then the total weight of the dish will be 220 grams, and its calorie content will be 342 calories. And the calorie content of an omelet with cheese per 100 grams will already be a little more - 155 calories.

Calorie omelet with sausage

For those who prefer richer dishes, they can make themselves an omelet with boiled sausage. Then one more item appears in our basic composition - 60 grams of Doctor's sausage (153 calories). Therefore, in general, the dish will weigh 250 grams, and its calorie content will be equal to 390 calories. This means that the calorie content of an omelet with sausage per 100 grams will be almost the same as in a recipe with cheese - 156 calories.

Calorie content of an omelet without milk

To make the dish even more dietary, you can use water instead of milk, which does not have a single calorie. And then the calorie content of an omelet from two eggs without milk per 100 grams will be 108 calories.

Calorie content of omelet without oil

Butter, like any other butter, is a fairly high-calorie product. Therefore, for those who adhere to food restrictions, you can cook this dish in a dry frying pan or in the oven in a form lined with parchment paper. The calorie content of an omelet without butter will be very small - only 90 calories per 100 grams of product.

Calorie content of omelet from proteins

Girls who are on a protein diet usually do not use yolks in the preparation of an omelet and are limited to proteins alone. The average weight of egg white is 30 grams (13 calories). Accordingly, 2 proteins are 60 grams and 26 calories. It turns out that the calorie content of the protein omelet is 102 calories per 100 grams of the dish.

Omelet is a favorite breakfast of many people around the world. Everyone prepares it in their own way: some simply beat a couple of eggs, others add milk or water to them, and still others complement the dish with onions, tomatoes, ham and other products. There are a huge number of options for this dish, and each omelet has its own. In this article, you will learn about the energy value of the most common types of this morning egg dish.

Calorie content of omelet

Consider different cooking options and how, depending on them, the calorie content of the final product will change:

• classic omelet of two eggs - 118 kcal per 100 g;
• egg omelet with milk - 184 kcal;
• egg with cheese - 340 kcal;
• omelet with milk 1% steam - 135 kcal;
• omelet with tomatoes - 165 kcal.

Diet omelet has a calorie content of about 110 units and is a couple of beaten eggs without additives, steamed.

For convenience, consider the calorie content of the most popular omelette additives. To calculate the calorie content of the finished dish, add the indicated number to the energy value of the omelet itself (with or without milk):

• tomatoes - 18 kcal per 100 g;
• cheese - about 300 kcal per 100 g;
• Bulgarian pepper - 28 kcal per 100 g;
• ham - 145 kcal per 100 g;
• chicken meat - 219 kcal per 100 g;
• milk 1% - 42 kcal per 100 g;
• onions - 41 kcal per 100 g;
• mushrooms - 28 kcal per 100 g;
• olives - 115 kcal per 100 g.

Thus, the number of calories in an omelet is directly dependent on the ingredients that you use in cooking. In addition, the amount of oil also affects: it is best to cook in a modern ceramic or Teflon pan, which does not require the addition of oil at all.

The benefits of omelet for breakfast

It's no secret that eggs are a perfectly balanced protein product that is perfect to start your day. Omelet is not only nutritious, but also healthy, because eggs contain vitamins A, B1, B6, B9, E and D, as well as minerals such as iron and seed. Thanks to this, you can not only enjoy a pleasant taste, but also strengthen your body, receiving many important substances in the morning.

In addition, an ordinary person rarely eats vegetables and fruits, and mushrooms and greens can be added to an omelet, which makes the dish even more useful for the body as a whole.

Speaking about the benefits of an omelet, it is worth remembering the harm - unless you are steaming it, most likely you are frying this dish, and this type of heat treatment is difficult for the body to perceive.

Slimming breakfast omelet

An omelet is one of the recommended breakfast options for those looking to lose weight. This can be explained simply: the omelet is nutritious and satisfying, contains a lot of useful substances and allows you to be in good shape and not think about food until lunch. In addition, it is easy to prepare, which means that such a breakfast will not fall out of the schedule.

Consider several options for a diet for weight loss, based on the principles of good nutrition, in which an omelet is used for breakfast.

Option 1

1. Breakfast: scrambled eggs with milk, green tea without sugar, a slice of bran bread.
2. Lunch: a serving of fresh vegetable salad, a bowl of soup.
3. Afternoon snack: apple.
4. Dinner: beef baked with zucchini or zucchini.

Option 2

1. Breakfast: scrambled eggs with tomatoes, green tea without sugar, a slice of bran bread.
2. Lunch: salad of boiled vegetables (like vinaigrette), light vegetable soup.
3. Afternoon snack: kiwi.
4. Dinner: chicken stewed with cabbage.

Option 3

Option 4

1. Breakfast: scrambled eggs with cheese, green tea without sugar.
2. Lunch: a serving of puree soup, tea without sugar.
3. Afternoon snack: half a pack of cottage cheese.
4. Dinner: fish baked with vegetables.

Do not forget that dinner should end three hours before bedtime, and portions should not be much larger than "restaurant" portions. Eating like this, you can easily regain your harmony and enrich your body with useful substances.