Natural omelet recipe. Calorie, chemical composition and nutritional value

Omelet is equally loved by both children and adults. It is light, tender, incredibly tasty and nutritious dish perfect for breakfast, lunch and dinner. It includes the most simple ingredients, which are in every refrigerator, it is prepared in minutes and even those who are far from culinary art can handle it. Also, an omelet is the perfect dish for those who are trying to get rid of extra pounds. First, it contains a large number 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’ll talk in detail about what is the calorie content of an omelet in different variations of its preparation.

Omelet: cooking secrets

Today, only the lazy do not cook an omelet. But this dish has nothing to do with Russian cuisine. We learned about it thanks to the French. In the Alps, there was even a national holiday 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 locals went together to the stoves and cooked eggs with milk. Then, with sizzling frying pans in their hands, they went out into the street and all together danced the farandole. And then, at a special sign from the elders, the whole honest company went to the meadow, arranged frying pans with cooked scrambled eggs and danced again until sunrise. And only after the bright rays illuminated the entire village, happy residents dispersed to their homes and ate the cooked omelette with appetite.

Modern French people still have a very reverent attitude towards scrambled eggs. For example, did you know that they never beat eggs with a whisk? A real omelette 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, they first rub it with bread and only then wash it.

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

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

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

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

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

Finally, you need to cook an omelette only from fresh eggs. Dip the purchased eggs in plain water. If they sink immediately, then you are dealing with a fresh product.

Recipe and calorie omelette per 100 grams

To determine the calorie content of this tender and delicious dish from eggs, to begin with, we will determine how many calories are in all the ingredients that make up its composition.

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

Because one a 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 is 237 calories. So the calorie content of an omelet from two eggs is 125 calories per 100 grams. At the same time, it doesn’t matter how the omelette is cooked - 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 is the calorie content of an omelet with different fillings and in different variations of its preparation.

Three egg omelet calories.

If you cook an omelette from 4 eggs, then its total calorie content will be 399 calories, and if, on the contrary, you reduce the portion and cook an omelet from one egg and 5 grams butter, then the calorie content delicious breakfast will be equal to - 134.5 calories.

Calorie omelet with tomatoes

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

So, what is the calorie content of an omelette with tomatoes? We take as a basis classic recipe omelette and adds 1 medium tomato weighing 50 grams and a calorie content of 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. This means that the calorie content of an omelet with tomatoes per 100 grams is 102.5 calories.

Calorie omelet with vegetables

Omelet with vegetables - healthy and low calorie meal. What other vegetables can be used for its preparation, besides tomatoes? Nutritionists recommend giving preference to broccoli. For a two-egg omelette, 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 257 calories. Therefore, the calorie content of an omelet with broccoli per 100 grams will be 103 calories.

You can also use frozen Mexican mix» from vegetables. 60 grams of the mixture (34 calories) will be enough. In this case, in ready dish weighing 250 grams will be 271 calories (108 calories per 100 grams).

Calorie omelet with cheese

Another classic gastronomic union is the combination of scrambled eggs with cheese. To calculate calories 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 be a little more - 155 calories.

Calorie omelet with sausage

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

Calorie 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 omelette without oil

Butter, as, indeed, any other oil is enough 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 omelette without oil will be very small - only 90 calories per 100 grams of product.

Protein omelet calories

Girls who are on a protein diet usually do not use yolks in making omelets and limit themselves to proteins alone. Average weight egg white is 30 grams (13 calories). Accordingly, 2 proteins is 60 grams and 26 calories. It turns out that the calorie content of a protein omelet is 102 calories per 100 grams of food.

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 sunflower oil, 2 g of salt and 50 ml of 1.5 percent 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 - chicken eggs, in which there are many 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 are known harmful properties omelet:

• the cholesterol contained in the dish clogs the blood vessels;
• overcooked omelet loses up to 95% useful substances;
• 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.
• Ready omelette is removed from the fire, sprinkled ground pepper, salt.

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

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The origin of the word “omelet” goes back to France. But, nevertheless, the dishes that are omelettes belong to national dishes many countries. Every cuisine has its own variety of omelet. In Italy, for example, they prepare tortilla, which consists of seventy percent of eggs, and in Japan - omu-rice, the calorie content of which is 200 kcal.

There is also an opinion that the Austrian poor invented the omelet, who used black stale bread to make this dish. Another version of the preparation of an omelet says that it was invented by a simple Viennese chef. Even then, medieval beauties were interested in: what is the calorie content of an omelet? In fact, an omelet is not only healthy, but also has a high energy value.

Before talking about the calorie content of an omelet, it is probably worth saying a few words about the products from which it is made, more precisely about eggs and their useful properties Oh.

Useful properties of eggs

Eggs are rich in nutrients. They are the main source of protein and at the same time contain a minimum amount of calories and fat.

Many are interested in the question: how many calories are in an omelette? In fact, it all depends on the eggs. They contain twelve essential vitamins and all trace elements. Lecithin, which is found in eggs, strengthens the brain and improves memory. Eggs, due to their beneficial properties, strengthen the heart and eyesight, protect against cancer and help to lose weight. People who regularly eat eggs have strong bones and healthy teeth. Many people are often interested in the question of how many calories are in an omelette due to the high content of cholesterol in the eggs themselves. Of course, there are a lot of such substances in eggs - in one egg there are more than 200 mg. This dose is seventy percent of the daily cholesterol value, which is not recommended to be exceeded. Everyone knows that high cholesterol in the blood and in foods are two different things. The fact is that the effect of cholesterol-rich eggs on blood cholesterol is insignificant and weak. Cholesterol from eggs in the blood turns into two types - harmful and beneficial. The harmful one forms plaques in the vessels, while the beneficial one prevents this.

Continuing to talk about how many calories are in an omelet, it should be noted that the cholesterol content in eggs depends on what foods the eggs were consumed with. For example, a hard boiled egg with butter can turn into “bad” cholesterol, but scrambled eggs or scrambled eggs will not increase the concentration of bad cholesterol in the blood.

Egg omelet calories

Egg omelet is a classic breakfast variation. Its benefit lies in eggs, due to their content of fat-soluble vitamins, lutein, vitamin D and in milk as a source of calcium. The calorie content of egg omelet is low, so eating it will not affect the figure. The calorie content of an omelette is 184 kcal per hundred grams. In addition to the low calorie content of an omelette, you can cook it in a few minutes.

To do this, just beat a few eggs with salted milk and pour this mass onto hot pan With butter. After ten minutes, you can enjoy an omelet. To diversify the omelette, you can add semi-finished meat products and cheese, but in this case, the calorie content of egg omelet will be higher.

Calorie omelet with milk

People who constantly monitor their diet and count kilocalories every day ask the question - what is the calorie content of an omelette with milk? The calories of an omelet are a considerable amount, but also small. For example, calories in an omelette in one hundred grams are contained in the amount of 185 kcal. Along with the calorie content of the omelette, the dish is also characterized by a rich protein composition. In an omelet, calories in the form of protein are contained in the amount of ten grams per hundred grams of the product. Omelette calories also contain carbohydrates, but only two grams per hundred grams of the product.

This result of the calorie content of an omelette with milk is approximate. Indeed, as noted above, not only eggs, which provide the calorie content of the omelet, can be included in an omelette. Milk, butter, vegetables, cheese, ham, sausage and seafood can be added to it. Therefore, the calorie content of an omelette is considered an unstable indicator, which depends on the use of different ingredients during the preparation of the dish.

An omelet with milk has a lower calorie content compared to a 2-egg omelette. The difference is fifty kcal. Calorie content of an omelet from 2 eggs - 118 kcal per serving. And if you cook an omelette from milk and proteins, then the calorie content of such a dish will decrease significantly compared to the calorie content of a regular omelet.

An easy way to make an omelette

There are many recipes for making omelets. And there are even more cooking options and subtleties. Omelet can be cooked as a main dish, hot appetizer and even dessert. Probably, it is precisely due to this fact that the omelet is widely known among the population. Someone loves an omelet with sausage, someone adds vegetables to it, and someone generally thinks that all this is superfluous. A classic omelette is what you need for a nutritious and complete breakfast. And the calorie content of an omelet without adding any ingredients is considered the lowest.

To prepare the usual classic omelette you need to take two chicken eggs, sixty milliliters of milk 2.5% fat, one ripe tomato, you can cucumber, red fresh pepper and zucchini. Those who love meat can add bacon and some greens. Vegetables for omelet can be selected according to your own taste.

Calories in 2 egg omelette with milk, How many calories in 2 egg omelette with milk

The main ingredients for an omelet are traditional eggs and milk, and as for other products sometimes used, it depends on the preferences and tastes of the person for whom this dish is intended.

An omelet is cooked very quickly, so it is often made for breakfast. But many people who care about the figure are interested in how its use will affect it.

1. Calorie content of an omelet from 2 eggs with milk

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 protein
• 17.7 g 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.

2. How many calories are in an omelette without yolk

In an omelette with vegetables without yolks (100 gr) is:

• Proteins - 7.6 gr;
• Fat - 8.2 gr;
• Carbohydrates - 2.6 gr;
• The calorie content of the product is 111 kcal.

For many people, such an omelette recipe loses its taste qualities, but after all, the choice is up to the consumer: either food with a lower calorie content, or the taste of the product. In an omelet with vegetables, the absence of yolks in the product will not be so noticeable, since each vegetable brings its own individual “notes” to the dish.

3. Calorie omelet with cheese

Calorie omelette with cheese per 100 grams 158 kcal.

In 100 g of product

• 13.9 g of proteins,
• 11 g fat
• 0.8 g of carbohydrates.

4. 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 fat,
• 1.9 g of carbohydrates.

In 1 ready-made 130-gram serving of the dish, 196 kcal,

• 9.2 g protein
• 16.3 g fat,
• 2.5 g of carbohydrates.

5. How many calories are in an omelette without butter

Calorie content of 100 g of various oils on which omelet is prepared by most people:

• Olive - 198 kcal;
• Sunflower - 578 kcal;
• Creamy - 748 kcal;
• Peanut and corn - 899 kcal each.

We remove 20-30 grams of oil from the recipe, and we get significant savings in kilocalories consumed. Of course, frying an omelette in a frying pan on a gas stove will not work without any oil, but cooking delicious product in the oven, multicooker - easy and simple. You can also cook an omelette without oil in the microwave, but ...

6. Omelet from 2 eggs with milk and tomatoes

The calorie content of a simple omelet made from two eggs and milk, cooked with a minimum amount of butter, is 161 kcal.

The most popular variation of this dish involves the addition of tomato.

An omelette in milk with two eggs and the addition of a tomato contains 151 kcal per 100 grams.

To reduce energy value dishes, you can use skim milk or apply a few more tricks.

7. How many calories are in an omelet from 1 egg and milk

calories this recipe depends on the method of cooking: in the oven, in a slow cooker, fry in a pan on a gas stove.

Cooking an omelet by frying on the stove is the most high-calorie and “dangerous” option for the body: during frying in various fats, to a greater or lesser extent, carcinogenic substances are formed that adversely affect metabolic processes in the body.

On average, an omelette with milk and one egg has 128.5 calories per 100 grams.

What are the benefits of an omelette

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.

The harm of an omelet 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 make a delicious omelette

To prepare the dish you will need:

• 3 chicken eggs,
• 35 g butter,
• a quarter teaspoon of salt
• a fifth of a teaspoon of ground pepper.

Cooking steps:

1. Beat the eggs with a fork until the mass becomes homogeneous.
2. Try not to overdo it: too beaten eggs can cause the omelet to be very dense.
3. Put 35 g of butter in a well-heated frying pan over medium heat.
4. As soon as the butter is melted, the previously obtained egg mixture is poured onto it.
5. Frying an omelette lasts 1.5 - 2 minutes.
6. 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!

Calorie omelette per 100 grams 184 kcal. 100 g of the product contains: 9.6 g of proteins; 15.4 g fat; 1.9 g of carbohydrates. 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 average calorie content of 100 grams of omelet is 185 kcal.

It contains:

• carbohydrates 2 gr.;
• proteins 11 gr.;
• fat 15 gr.

An omelette can be made from different amounts of eggs and milk of any fat content, so when calculating individual energy value, you need to know the base load:

In 100 gr. eggs 157 kcal, and in the same amount of milk with a fat content of 3.2% - 59 kcal.

Based on this, you can determine the calorie content of the dish that you cook at home.

Outcome:

In 100 gr various recipes omelette contains (kcal):

• With one egg with milk - 128.5;
• With two eggs and milk - 178;
• In an omelette with milk and three eggs - 216;
• To the recipe for an omelette with tomatoes, you need to “plus” the calorie content of the vegetable - 30 kcal;
• In an omelette without yolks - 111;-
• In an omelette with water, we "minus" the energy value of milk - 64 kcal per 100 gr.
• In an omelette with broccoli, the energy value is higher by the calorie content of "overseas" - cabbage - 28 per 100 gr.

Low calorie omelette

Such diet dish It's quite possible if you cook it right. First of all, it is better not to fry an omelette: fried blues contain carcinogens that have a negative effect on the liver. And they, like the fats contained in the oil, lead to weight gain.

It is advisable to cook an omelet in a slow cooker or a double boiler.

It makes sense not to use the yolks:

in one hundred grams of an omelet on proteins alone, there are only 85 kcal.

Also, the energy value is reduced by greens: parsley, basil, dill help digestive system, and are excellent accomplices in the fight against body fat.

But at the same time contain a minimum number of calories? Of course, an egg beaten with milk, a piece of ham and cheese fried in a pan.

Omelet is the simplest and cheap dish. Everyone can cook it in a few minutes, even without knowing the basics of cooking. Downed fried egg is especially popular with athletes and leading people. It is thanks to the and that are contained in it that the minimum portion of the dish is enough to maintain strength for the whole day.

The benefits and harms of an omelet

Chicken is a product known to everyone. It contains many useful amino acids for the human body. It is they who determine the benefits of an omelet.

Among the useful substances of this dish, it is worth highlighting the following, while indicating their properties:

1. Vitamin A is excellent, which is so necessary for vision, bones, work. It is involved in the regulation of protein synthesis of redox processes, contributes to the correct.
2. B vitamins - necessary to enhance metabolism, strengthen the immune and nervous systems, support muscle, promote cell division.
3. D - is able to counteract infections, viruses, microbes.
4. E - strengthens the walls of blood vessels, affects the condition of the skin, promotes wound healing.
5. - This is a unique component, a powerful antioxidant, on the basis of which all diets are built today. Lutein breaks down fats in the human body, reduces.
6. The egg also contains iron, copper, potassium, phosphorus, folic.
7. In addition to the protein and yolk itself, the egg also has a healthy shell containing a rich vitamin complex. Its composition consists of 90% carbonate, which are absorbed much more easily than other minerals and stimulate the activity of the bone marrow. Therefore, for a healthier breakfast, it is worth adding a little crushed shells.

All of the above substances are in the egg in perfect balance, and therefore are completely absorbed by the body. One egg is enough to provide 25% of the daily requirement for vitamins. Doctors and nutritionists recommend eating a serving of 2 egg omelets daily.

In addition to positive characteristics, eating an omelet has a second negative side.

Omelet harm:

1. The omelette contains cholesterol, which affects metabolic processes, contributes;
2. Fried eggs lose more than half of their nutrients;
3. Through an omelet, you can pick up dangerous diseases, such as salmonellosis;
4. Omelette causes, especially in children and people prone to diathesis.

The number of calories in different types of omelet

Each dish has a certain, which are summed up when adding various ingredients. The same situation is with the omelet. Its calorie content depends on the number of eggs. In the protein itself, 85 kcal, if an omelet is made from 2 eggs, then in general it turns out 186 kcal. They contain 9.6 g of proteins, 15.4 g of fats, and 1.9 g of carbohydrates.

But everyone understands perfectly well that an omelet is prepared with the addition of various seasonings, vegetables, and meat. These ingredients also add a couple of hundred calories to the food.

For example:

• An omelette with the addition will be 165 kcal;
• Downed fried egg with cheese - 340 kcal;
• Steam omelet is the most dietary - 136 kcal;
• Egg powder omelet - not the best delicious option dishes, which also has 205 kcal;
• Boiled egg - 159 kcal.

Calorie supplements for omelet

An omelet is a favorite breakfast for everyone, the taste of which depends on filling it with various products. Each supplement is a separate serving of calories.

1. Tomato is the most common product in an omelet. The calorie content of this red vegetable is 20 kcal per 100 g. Cherry tomatoes are less high-calorie - 18 kcal per 100 g.
2. - a component that is mainly added when preparing an omelette for kids. calories this product- 42 kcal, taking into account 1% fat content.
3. – from 290 kcal / 100 grams.
4. . Considering that there are more than 400 species of this plant in the world, its average calorie content is 41 kcal.
5. - the average significance of boiled mushrooms is 28 kcal.
6. - 145 kcal per 100 grams.
7. - 219 kcal per 100 g of product.
8. Sweet pepper is the most delicious ingredient omelet, which contains only 28 kcal.
9. - despite such a light green product, its calorie content is 36 kcal / 100 g.
10. - the most high-calorie product from the entire list. 315 kcal per 100 g.
11. Olives - 115 kcal per 100 g.
12. Brussels sprouts - 43 kcal per 100 g.

As you can see, by adding any of the above ingredients to a fried omelette, we automatically increase the number of calories.

Facts about the benefits and harms of eggs:

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