Few people have the willpower to get up early in the morning and make a full breakfast. Many people are content with a dish that takes five minutes to prepare. It is clear that we are talking about fried eggs. But will not its use lead to the appearance of extra pounds? We will find out if we count how many calories are in a scrambled egg from two eggs.

calories for breakfast

Determining the calorie content of scrambled eggs from 2 eggs is quite simple, because, unlike multi-component dishes, it has only one or two ingredients. Indicators of energy value depend on the mass of eggs. They can be small or large. It is generally accepted that the weight of medium-sized ones is 58 g. Thus, two will pull on 116 g. 100 g of the protein-yolk mass contains 157 kcal, that is, one medium-sized raw egg contains about 91 kcal, and two, respectively, 182. If its mass is somewhat less - 47 g, then it will contain 73.8 units of energy.

Two-thirds of this reserve is contained in the yolk, the rest is accounted for by protein. This distribution of calories will become clear if you look at what is inside the protein and yolk. The first is 90% water, 10% is protein, the second includes fat (11.6 g) and cholesterol (139 mg).

Today, thanks to non-stick cookware, you can fry without a drop of fat. A standard 2-egg scrambled egg cooked without oil will have a calorie content of 148-182 kcal. The average figure is 167 kcal. This is almost 10% of the safe daily allowance, which is not much. That is, it can be called dietary - unless, of course, it is included in the menu for breakfast, lunch and dinner. If you take small eggs, in which there are 61 kcal, you can reduce the number of calories in the fried eggs to 122.

Without deviating from the recipe: calorie fried eggs in oil

Not everyone has a pan in their kitchen cupboard that won't burn anything. Therefore, many fried eggs are still cooked in vegetable or animal fat. They have a very high energy potential - up to 900 kcal per 100 g. Therefore, you should not expect that dishes fried with their use will remain poor in calories. Fried eggs from 2 eggs in oil will acquire the following calorie content:

if you take small eggs and the minimum portion of butter - 167 kcal, if you take medium ones - 182 kcal;
if you take large eggs and a spoonful of sunflower oil - 242-250 kcal. Super-useful olive oil in terms of energy intensity is no different from it - like expensive linen;
the use of cream will further increase the satiety of the dish and add 10 kcal to it, bringing the total calorie intake of an express breakfast to 250-260 kcal.

Supplements - from most nutritious to least nutritious

To make their breakfast tastier, many people fry a dish with cheese, thus adding 50-90 kcal and "eating" 300-342 kcal in one sitting. If you improve the fried sausage or ham, this will make the calorie content rise to 400-500 kcal, which will already be a quarter of the daily allowance. Therefore, in order to turn an ordinary scrambled egg into a low-calorie culinary masterpiece, it is better to add vegetables to it - it will be both satisfying and dietary.

The most popular low-calorie supplement is the tomato: it has only 20 kcal per 100 g. Let's say you have scrambled eggs and tomatoes on your plate. Let's calculate its calorie content for 2 small eggs:

eggs - 146 kcal;
tomato - 25 kcal;
sunflower oil 1 tsp. - 45 kcal;
salt - 2 kcal.

In total - 218 kcal. Take a couple of tomatoes - calories will increase by another 25 units. If you add onion fry in the amount of 50 g, cooked for 1 tsp. vegetable fat, you will have to add another 23 and 45 kcal. The final value is 286 kcal.

Fried eggs with tomatoes can become much poorer in calories if cooked in this way:

take 2 tomatoes, carefully cut off the tops from them, remove the pulp;
brush the inside of the tomatoes with olive oil;
lightly salt;
break eggs into tomatoes;
put the tomatoes with egg filling on a heated baking sheet;
bake in the oven.

The dish will turn out to be very beautiful and low-calorie - about 190 kcal.

Important! Not only tomato, but also other garden products can make an unremarkable dish a delicacy without adding energy value to it. These vegetables include carrots, eggplant, pumpkin.

A few arguments in defense of the "poor man's dish"

In the old days, scrambled eggs were considered too simple food, they were served at the table in low-income families. In the "biography" of this dish, there were periods when it was stigmatized due to the presence of cholesterol. Now nutritionists vying with each other tout its dietary properties and declare that it must be present in the diet. After all, it turned out that the cholesterol in it is not harmful, but it is full of valuable trace elements. It is impossible to get better from eggs, but it is quite possible to improve your mental abilities!

For those who are losing weight, the following information will be useful:

scrambled eggs by themselves do not belong to the category of high-calorie dishes (167 units of energy - a mere trifle!);
when using it, you need to know the measure;
if the calorie problem is very acute, stop eating the yolk;
when deciding whether to include it in the menu, remember that one of the most high-calorie food components is oil. In cream - 748 kcal, in vegetable - up to 899. Therefore, by preparing fried eggs using them, you automatically add 90 kcal to yourself. And the daily calorie limit for a lady of average height who decided to lose weight is 700-1400 kcal. So get a Teflon-coated pan out of the closet.

It is considered the easiest and fastest dish to prepare, based on eggs and milk. All other ingredients can be absolutely anything, it all depends on your imagination and preferences. Omelette with sausage, cheese, vegetables, there may be plenty of options for this dish, but many fans of this dish are wondering if eating it will affect the figure.

How many calories are in an omelette?

Scientists have identified an average caloric value: 184 kcal per 100 g of omelet. However, these data may change, because everything directly depends on the composition and method of preparation of this dish. A classic egg and milk omelette fried in 100 g butter will have 128 kcal. And the calorie content of an omelet from two eggs with the addition of, for example, tomatoes and onions, will already be 151 kcal. The most "weighty" version of this dish is a cheese omelet, its indicator per 100 g is more than 332 calories. Also, the calorie content of an omelette fried in a pan will be significantly higher than that cooked in the oven or in a slow cooker.

Omelette for weight loss

The most important thing is to stop frying. We all know that fried foods contain enough carcinogens that adversely affect the liver and contribute to weight gain.

Add greens to the omelet. The use of basil, parsley has a positive effect on the digestive system, in addition, fresh herbs are an excellent helper in the fight against excess fat.

Make an egg white omelet. The calorie content of this dish without the use of yolk is only 85 kcal. Therefore, with a diet, such an omelette will be an ideal food option.

Omelet natural rich in such vitamins and minerals as: vitamin A - 22.2%, vitamin B2 - 16.7%, choline - 31%, vitamin B5 - 18%, vitamin B12 - 16.7%, vitamin D - 13%, vitamin H - 26.2%, phosphorus - 19.2%, chlorine - 49.3%, cobalt - 64%

What is useful Omelette natural

Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
Choline is 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. 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 transformations of amino acids. Folate and vitamin B12 are interrelated vitamins 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 D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired calcium and phosphorus metabolism in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake 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 the acid-base balance, is 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.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.

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A complete guide to the most useful products you can see in the application

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

Calorie content of an omelet from 2 eggs with milk in one serving (167 grams) 239 kcal. 100 g of the product contains 15.4 g of protein, 17.7 g of fat, 3.1 g of carbohydrates. 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% milk.

Calorie omelette with cheese per 100 grams

Calorie omelette with cheese per 100 grams 158 kcal. 100 g of product contains 13.9 g of proteins, 11 g of fats, 0.8 g of carbohydrates.

Calorie omelette with tomatoes per 100 grams

Calorie omelette with tomatoes per 100 grams 152 kcal. 100 g of the product contains 7.1 g of proteins, 12.6 g of fats, 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;
omelette is indicated for chronic muscle and headaches;
the B vitamins contained in the omelette are beneficial for the health of the nervous system;
the main component of an omelet is chicken eggs, which are rich in vitamins A, E, D;
omelette vitamin A - a natural antioxidant that is beneficial for the health of bones, eyes, skin, as well as the regulation of protein synthesis during oxidative and reduction processes;
omelette 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;
The calcium and carbonate of the eggs in the dishes are used to stimulate the bone marrow.

Omelet harm

The following harmful properties of an omelet are known:

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

How to cook an omelette

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.

Cooking steps:

Beat the eggs with a fork until the mass becomes homogeneous. Try not to overdo it: too beaten eggs can cause the omelet to be very dense.
Put 35 g of butter in a well-heated frying pan over medium heat. As soon as the butter is melted, the previously obtained egg mixture is poured onto it.
Frying an omelette lasts 1.5 - 2 minutes. An indicator of the readiness of the dish is a golden crust on the sides, a slightly viscous middle.
The finished omelet is removed from the heat, sprinkled with ground pepper, salt.

The dish goes well with rye bread, vegetables. Enjoy your meal!

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

The perfect breakfast: simple, delicious, and… high in calories?

As a quick snack, many people cook 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 an average value - 40 g. In this case, the dish will have 118 kcal, and for 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 pan, you will have to use oil. It contains a lot of calories. Only 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, then the omelette will lose its taste and useful properties, and its energy “weight” will be 205 kcal.

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

Dietary and not so: how do supplements 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 omelette of 2 eggs with cheese, the calorie content of which reaches 340-350 kcal, is not a dietary product.

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

Ham is often added as well. With a calorie content of 145 units, it will "weight" the omelette and "reward" it with 198-09 kilocalories.

The poorest calories will be the following omelette options:

protein - 55.7 - 70 units per 100 g;
with spinach and pumpkin - 50 kcal;
with tomatoes - 99 kcal. Interestingly, an ordinary tomato has a calorie content of 20 kcal (per 100 g), and 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 decrease by 3-4 times, but the taste of such a “culinary masterpiece” can only beat off the appetite for a long time.

Here are some more gentle ways to reduce the number of calories in your favorite food:

take milk with a fat content of 2.5% (completely refuse cream, sour cream and homemade);
use low-fat hard cheese;
stew vegetables a little beforehand;
fry completely without fat in a pan with a non-stick coating.