Everyone can boast that they can cook at least one dish of the famous French cuisine - omelette. But how many calories does it have if you make it from 2 eggs and milk? Let's look at the energy value of your favorite scrambled eggs.

The ideal breakfast: simple, tasty and... high in calories?

As a quick snack, many people prepare themselves an omelet from 2 eggs. Its calorie content without oil depends on their size. Small ones weigh 30-40 g, medium ones - about 58, and large ones - 70 and even 90 g. In recipes, it is customary to take the average value - 40 g. In this case, the dish will contain 118 kcal, and per 100 g - from 131 to 140 kcal . But this is if you cook it in the oven or steam. Since the traditional preparation of this dish involves heat treatment in the form of frying in a frying pan, you will have to use oil. It contains a lot of calories. Just 10 g of vegetable fat will add 90 kcal to the dish and increase the total calorie content to 230-250. And creamy is plus 74 kcal.

Important! If you replace natural eggs with egg powder, the omelette will lose its taste and beneficial properties, and its energy “weight” will be 205 kcal.

To calculate the calorie content of an omelet made from 2 eggs and milk, prepared at home, you need to know the mass of each ingredient. If you strictly follow the recipe proposed in cookbooks, then you will find 160-185 units of energy per 100 g (minimum 115 kcal if milk is low-fat). If you take 1 egg and beat it with milk, the finished dish will contain 85 kcal. Fans of large portions who use 3 eggs “eat” 230-240 kcal.

Dietary and not so: how do additives change the energy value of a dish?

The most high-calorie and nutritious are omelettes with additives: cheeses, sausages, lard and other goodies. The first of these components has an energy reserve of 290 kcal per 100-gram piece. Therefore, an omelet made from 2 eggs with cheese, whose calorie content reaches 340-350 kcal, is not a dietary product.

Important! To improve gastronomic properties, some people add bread cubes to scrambled eggs along with cheese. If you are worried about your figure, then it is better to refuse such experiments.

Ham is often added. Having a caloric value of 145 units, it will “weight” the omelet and “reward” it with 198-09 kilocalories.

The most calorie-poor omelet options are:

protein - 55.7 - 70 units per 100 g;
with spinach and pumpkin - 50 kcal;
with tomatoes - 99 kcal. Interestingly, a regular tomato has a calorie content of 20 kcal (per 100 g), and a cherry - 18;
with bell pepper - 76.4;
with mushrooms - 83;
with broccoli - 104;
with chicken fillet - 134;
with vegetables, onions and tomatoes - 151-156 kcal.

Omelet for diets: five ways to reduce its nutritional value

If you approach this issue radically, then you need to cook it in a slow cooker or oven and exclusively from proteins. The calorie content of the dish will be reduced by 3-4 times, but the taste of such a “culinary masterpiece” can only curb your appetite for a long time.

Here are some gentler methods you can use to reduce the number of calories in your favorite foods:

take milk with a fat content of 2.5% (abstain from cream, sour cream and homemade milk completely);
use low-fat hard cheese;
Stew the vegetables a little first;
fry completely without fat in a non-stick frying pan.

Scrambled eggs have been one of the most popular breakfasts in many countries around the world for many years. And even in such exotic countries as Thailand, China, India, you can always find in restaurants a continental or American breakfast option, which includes fried eggs or regular scrambled eggs with tomatoes.

But is it safe to eat this dish in the morning? After all, if it is fried with the addition of oil, then it is quite fatty. You also need to take into account that the calorie content of scrambled eggs is quite high, therefore, even if you eat them in the morning, this fact must be taken into account when planning your diet for the day.

Eggs themselves are quite a dietary product. They are always included in the diet of athletes who want to increase muscle mass, and serve as an excellent source of high-quality protein.

But nutritionists advise consuming them in very moderate quantities. After all, the yolk of eggs contains a lot of fats, which are a source of bad cholesterol. In fact, the calorie content of scrambled eggs is the calorie content of egg yolks, since they contain up to 90% of all nutrients included in this product.

At the same time, you should not completely give up eating eggs. After all, they are an irreplaceable source of many amino acids, proteins, polyunsaturated fats (including oleic) and fatty acids (linoleic and linolenic). In addition to cholesterol, the yolk is a storehouse of useful vitamins.

It contains a lot of vitamin A, E, one of the largest amounts of vitamin D, almost all B vitamins (B6, B12, B1, B7, B3, B5). Yolk also has the highest content of choline (vitamin B4) of all foods, which helps remove cholesterol and protects cell membranes from the effects of free radicals.

It is worth noting that this product, especially its shell, is an excellent source of calcium. In addition, it contains a lot of iron, copper, phosphorus, iodine and a certain amount of such a rare trace element as cobalt.

Eggs are almost completely absorbed by the body. This is good from the point of view of their nutritional value, but when including this product in your diet, you should pay attention to their calorie content, especially if you are on a diet, since 100 grams of eggs (the equivalent of two pieces) contain on average about 150 kcal.

How many calories are in scrambled eggs

The calorie content of scrambled eggs greatly depends on the method of its preparation and the additional products that are added to it. For example, if you fry eggs with tomatoes and without oil, then their energy value decreases by 30-50%.

Let's consider various options for preparing your favorite breakfast and its calorie content. We will assume that the dish is made from two eggs.

The calorie content of fried eggs is as follows:

Fried egg with the addition of 1 tablespoon of vegetable oil. On average, its calorie content is 190-200 kcal: eggs 150 kcal + butter 40 kcal. And if you fry scrambled eggs in butter, the calorie content of the dish will be even higher.
Fried egg cooked in a frying pan without oil: 150-160 kcal.
Regular scrambled eggs in vegetable oil. If you beat the eggs before frying them, the calorie content of the dish is slightly reduced. In this case, it will be equal to 150-170 kcal. If you cook without oil in a non-stick pan, subtract another 20-30 kcal.
Scrambled eggs with tomatoes. When using regular unsweetened vegetables, the calorie content of the dish will be about 160 kcal. If you cook it with sweet cherry tomatoes, expect the energy value to increase to 220-240 kcal!
Eggs fried in oil with cheese, sausage, and tomatoes will cost 300-340 kcal.

The most useful scrambled egg recipes

In order for breakfast to be not only tasty, but also healthy and contain a reasonable amount of calories, it is recommended to cook scrambled eggs without butter. Among other things, this will not only reduce calorie content, but also reduce the amount of carcinogens you get from food. After all, it is known that these poisons are produced precisely when vegetable oil is heated. But if you don’t have the opportunity to fry in a frying pan without oil, try to minimize the amount.

The healthiest version of scrambled eggs is considered to be fried eggs with minimal addition of salt, which is eaten with toast.

Another “healthy” version of this dish is prepared with the addition of herbs and vegetables. You can add dill, tomatoes, spinach, cilantro, and herbal seasonings without salt to scrambled eggs. Its calorie content will not exceed 150-160 kcal.

When cooking, you can use an oven and silicone molds instead of a frying pan. Bake scrambled eggs for 10-15 minutes at 180 degrees. In this case, you definitely won’t need oil, the dish will be low-fat and will contain a minimum amount of calories. At the same time, all nutritional and beneficial elements will be preserved.

Also, people who need to consume a large amount of proteins and not exceed the permissible dose of cholesterol can prepare vegetable scrambled eggs only from proteins, having first removed the yolks. This recipe is suitable, for example, for athletes who want to build muscle mass.

Of course, the taste and nutritional value of a dish without yolks will suffer slightly, but on the other hand, when cooking, you can add lean boiled chicken breast or red fish meat, asparagus, spinach to the proteins, and use low-fat sauces. These scrambled eggs will be an excellent and healthy source of protein with minimal harmful additives in the form of saturated fat or cholesterol.

Contraindications for eating eggs

This product is one of the most healthy and low-allergenic (provided that chickens are raised organically without the use of chemical food additives). However, there are a number of contraindications for eating eggs and dishes made from them.

The main ones:

Overweight.
Diseases of the blood and blood vessels, atherosclerosis.
High blood pressure.
Diabetes.
Cholecystitis and liver diseases.
Disturbances in the gastrointestinal tract.

If you suffer from one of these diseases, you should only eat egg whites.

Omelette 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, others add onions, tomatoes, ham and other products to the dish. There are a huge number of variations of this dish, and each omelet has its own. From this article you will learn about the energy value of the most common types of this morning egg dish.

Calorie content of omelet

Let's consider different cooking options and how the calorie content of the final product will change depending on them:

classic two-egg omelette – 118 kcal per 100 g;
egg omelette with milk – 184 kcal;
egg with cheese – 340 kcal;
omelette with 1% steam milk – 135 kcal;
omelette with tomatoes – 165 kcal.

A dietary omelet has a calorie content of about 110 units and is a pair of beaten eggs without additives, steamed.

For convenience, we will 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 - approximately 300 kcal per 100 g;
bell 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;
onion – 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 directly depends 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 frying pan, which does not require adding oil at all.

The benefits of omelet for breakfast

It's no secret that eggs are a perfectly balanced protein product that is ideal to start the day. Omelet is not only a nutritious dish, but also healthy, because eggs contain vitamins A, B1, B6, B9, E and D, as well as minerals such as iron and selenium. 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 quite rarely eats vegetables and fruits, and you can add mushrooms and herbs to an omelette, which makes the dish even more beneficial for the body as a whole.

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

Omelet for breakfast for weight loss

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

Let's consider several options for a diet for weight loss, based on the principles of proper nutrition, in which omelet is used for breakfast.

Option 1

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

Option 2

Breakfast: omelet with tomatoes, green tea without sugar, a slice of bran bread.
Lunch: salad of boiled vegetables (such as vinaigrette), light vegetable soup.
Afternoon snack: kiwi.
Dinner: chicken stewed with cabbage.

Option 3

Option 4

Breakfast: omelet with cheese, green tea without sugar.
Lunch: a serving of puree soup, tea without sugar.
Afternoon snack: half a pack of cottage cheese.
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” ones. By eating this way, you can easily regain your slimness and enrich your body with useful substances.

Simple 1 egg omelette rich in vitamins and minerals such as: vitamin A - 12.9%, vitamin B2 - 14.9%, choline - 23%, vitamin B5 - 16.2%, vitamin B12 - 17%, vitamin H - 20.5% , phosphorus - 17.2%, chlorine - 26.4%, cobalt - 46%, selenium - 25.1%

What are the benefits of a simple 1-egg omelette?

Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and 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 intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
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 limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

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The classic omelet, a favorite breakfast dish for the majority of the population of our country, is prepared from eggs beaten with milk, to which just one pinch of salt is added. However, many people prefer thicker omelettes; in this case, wheat or corn flour is added to the preparation.

Be that as it may, dieters argue that the omelette and everything connected with it are not suitable for those who are watching their figure. Let's take a closer look at what an omelet is and how eating it is related to weight loss.

Omelette options

Depending on your imagination and preferences, the omelette can be completely without filling or with ham, and so on; completely exotic fillings are also allowed. Any type of omelet can be mixed together with the selected filling, and the filling can also be wrapped in a finished flatbread.

It is believed that an omelette with meat filling is higher in calories than with fish filling, but this difference is not too significant and should not become an obstacle in choosing the method of preparing this famous dish.

Usually an omelette is cooked in a very hot frying pan, but there are fans who bake the product in the oven, slow cooker or microwave. It cannot be said that due to a different heat treatment, the calorie content of the omelet will decrease.

Calorie content of omelet

Indeed, a ready-made omelet prepared from 2 eggs with milk in a frying pan or in the oven cannot attract those who want to lose weight with a low calorie content - it is approximately 142.1 kcal per 100 grams. But this figure is easy to reduce, since a pure protein omelette without milk already boasts a calorie content of 58 kcal for the same weight, which will undoubtedly attract an incredible number of losing weight fans to this dish. Moreover, omelettes are also represented in today’s popular diet programs.

Omelette in dietetics

It is no secret that omelettes have long been used as additives to various diets, including low-calorie diets. This is due to the egg content in them. As you know, eggs contain an incredibly healthy set of vitamins and microelements, such as, and.

In addition, frequent consumption of omelettes helps strengthen the nervous system shaken by diet, which is important for those who have decided to limit themselves in food for the first time. At the moment, there are two diets that are extremely popular:

hypocaloric(one egg omelet along with a glass of kefir is added to the breakfast menu);
egg white(an omelet with cheese and herbs, made from three eggs, is introduced into the morning diet with one cup of coffee with milk).

It must also be added that the omelet diet is not only allows you to lose weight quickly, but also helps cleanse the body of harmful waste and toxins. Just remember to completely exclude from the use of granulated sugar and chocolate.

Classic omelet recipe

Many of us remember the thick and completely unappetizing omelettes of Soviet canteens, but today there is no need to cook them exactly like that - your skillful hands will help you make the perfect classic omelet. To make your omelette truly delicious, choose the following: Components:

1 chicken egg;
25 ml milk;
3 g table salt;
2 g ground black pepper;
3 ml sunflower oil.

Place the pan on medium heat and add it to it. stir a little in a deep bowl, then add to it. Beat the mixture with a whisk or in a blender until completely smooth, add pepper and table salt. Stir the mixture again and pour it into the heated frying pan.

Fry the workpiece on one side for about 2 minutes, then turn over with a spatula. Cover the pan with a lid and fry the omelette until cooked, the process will take another two minutes. Calorie content of omelet with milk from 1 egg in counting per 100 g amounts to 106 kcal, from 3 eggs – 125.1 kcal.

Popular omelet recipes

The most delicious, healthy and nutritious omelette can be easily prepared at home, reducing the standard calorie content by adding additional components to the preparation. How to do this is described in the recipes below.

Omelette with tomatoes

A very light and delicious-looking omelette is made with fresh tomatoes and onions. To prepare it, use the following Components:

2 chicken eggs;
100 g onions;
200 g tomatoes;
25 ml;
1 g table salt.

We clean and rinse, then cut it into half rings. After this, put the resulting mass in a heated frying pan and add oil. Fry over medium heat for about five minutes, stirring constantly. While the onion is frying, cut into thin slices.

Add them to the onion and fry the mixture for another minute or two. Meanwhile, beat the eggs a little with salt, then pour the resulting mixture over the cooking vegetables. Fry the omelette for about five more minutes. Calorie content per 100 g omelette with tomatoes is 76 kcal.

Cheese omelette

Those who love dishes with cheese will certainly appreciate this type of omelet despite the increased calorie content. To prepare it hassle-free, choose the following: Ingredients:

1 chicken egg;
3 egg whites;
25 ml milk;
3 ml sunflower oil;
50 g;
2 g table salt.

Heat the pan in a frying pan using medium heat. Meanwhile, beat the egg with milk, beat the whites separately with table salt. Combine the two resulting mixtures in one bowl, beat in a blender or using a whisk for about a minute.

Separately, grate the cheese on a medium grater. Pour the mixture into a frying pan, sprinkle with grated cheese and cook for about five minutes with the lid closed. Calorie omelette with cheese per 100 grams amounts to 130 kcal.

Omelet with sausage

Sausage is considered a high-calorie product, but few can resist preparing this much-loved dish for breakfast or midday lunch. The omelet turns out perfect if you take the following Components:

100 g raw smoked sausage;
5 chicken eggs;
200 ml milk;
50 g onions;
20 ml sunflower oil;
2 g table salt.

In a preheated frying pan, heat the sunflower oil, at this time cut the onion and sausage into cubes. Separately, beat the milk and eggs using a blender, adding a pinch of salt. Pour the sausage and onions into the frying pan, stir with a spatula and fry for about five minutes, trying to prevent the ingredients from burning.

After this, pour the egg-milk mixture onto the sausage, cover the frying pan with a lid and cook the omelette over low heat for about seven minutes. Calorie content of omelette with sausage per 100 grams is approximately 185 kcal.

Zucchini omelette

A tender omelette with delicious zucchini is a dietary dish recommended for those trying to lose weight. Baking in the oven makes this dish as light and tasty as possible. Its preparation is impossible without the following components:

We cut the zucchini into thin rings, and try to cut the tomatoes, onions and carrots into half rings. Grease a baking tray or baking dish with oil, place carrots on it, then onions, zucchini and prepared tomato. Sprinkle the dough with salt on top and bake the mixture in the oven for about twenty minutes at a temperature of about 200 degrees.

Meanwhile, prepare the sauce: beat the eggs and whites with a blender, then add water and milk. Beat a little more and remove the vegetables from the oven. Pour them with the prepared sauce and sprinkle with chopped herbs.

Place grated or finely shredded cheese on top and put the pan back in the oven. We keep the product there for approximately ten minutes. Calorie content of omelet with zucchini per 100 g stays within limits 75 kcal.

Try to use greens more often while preparing different types of omelettes. It will not only improve the taste of any dish, but will also greatly contribute to the rapid absorption of food.