Both children and adults love omelette alike. This light, delicate, incredibly tasty and nutritious dish is ideal for breakfast, lunch and dinner. It includes the most simple ingredients that is in every refrigerator, it is prepared in a matter of minutes and even those who are far from culinary art can handle it. In addition, omelet is the perfect dish for those who are trying to get rid of those 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 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 on the right frying pan... Thin dishes with a crooked bottom will not work - you will not get an omelet on it. 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, it is necessary to cook an omelet only from fresh eggs... Dip the purchased eggs into 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 tender and delicious dish from eggs, to begin with, 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 a raw egg weighs on average 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, but if, on the contrary, you reduce the portion and concoct an omelet from one egg and 5 grams butter, then calorie content delicious breakfast will be equal to - 134.5 calories.

Calorie omelet with tomatoes

You can add the most different fillings... 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 as a basis classic recipe omelet 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 omelet with vegetables

Omelet with vegetables - 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»From vegetables. 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 in our basic composition one more item appears - 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 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. Average weight 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.

But at the same time contain minimal amount calories? Of course, an egg whipped with milk, a slice of ham and cheese fried in a pan.

Omelet is the simplest and cheapest dish. Everyone can cook it in a few minutes, even without knowing the basics of cooking. The beaten fried egg is especially popular with athletes and leading people. It is thanks to the and contained in it that the minimum portion of the dish will be enough to maintain strength throughout the day.

The benefits and harms of an omelet

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

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

1. Vitamin A is wonderful, which is so necessary for vision, bones, and work. It participates in the regulation of protein synthesis, redox processes, contributes to the correct.
2. B vitamins - necessary to enhance metabolism, strengthen the immune and nervous systems, support muscle, and promote cell division.
3. D -, able to resist 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 acid.
7. In addition to the protein itself and the yolk, the egg contains a useful shell containing a rich vitamin complex. Its composition is 90% carbonate, which are absorbed much easier than other minerals and stimulate the activity of the bone marrow. Therefore, for more healthy breakfast, it is worth adding a little crushed shells.

All of the above substances are in an ideal balance in the egg, 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 eggs omelet every day.

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

Omelet harm:

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

The number of calories in different types of omelet

Each dish has a specific one, which are added together with the addition of different ingredients. The same situation is with the omelet. Its calorie content depends on the number of eggs. The protein itself contains 85 kcal, if an omelet is made from 2 eggs, then a total of 186 kcal is obtained. They contain 9.6 g of proteins, 15.4 g of fats, 1.9 g of carbons.

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

For example:

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

Calorie additions to omelet

Omelet is everyone's favorite breakfast taste qualities which depends on filling it with various products. Each supplement is a separate serving of calories.

1. Tomato is the most common product in omelettes. The calorie content of this red vegetable is 20 kcal per 100 g. Cherry tomatoes are less nutritious - 18 kcal per 100 g.
2. - a component that is mainly added when preparing an omelet for children. The calorie content of this product is 42 kcal, taking into account 1% fat content.
3. - from 290 kclal / 100 grams.
4. ... Considering that there are more than 400 species of this plant in the world, its average caloric content is 41 kcal.
5. - the average value of boiled mushrooms is 28 kcal.
6. - 145 kcal per 100 grams.
7. - 219 kcal per 100 g of product.
8. Sweet peppers are the most delicious ingredient omelet, which contains only 28 kcal.
9. - despite this light green its calorie product 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 the fried omelet, we automatically increase the number of calories.

Facts about the benefits and harms of eggs:

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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 that is beneficial 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, speeding up 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 are known harmful properties omelet:

• the cholesterol contained 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 need 3 chicken eggs, 35 g 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.
• 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.
• The finished omelet is removed from the heat, sprinkled with ground pepper, salt.

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

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Classic omelet, favorite dish for breakfast for the majority of the population of our country, it is prepared from eggs beaten with milk, to which only one pinch of salt is added. However, many prefer thicker omelets, in which case wheat or corn flour is poured into the blank.

Be that as it may, dieters argue that omelet and everything related to it is not suitable for those who follow their figures. Let's take a closer look at what an omelet is and how its use is associated with weight loss.

Omelet options

Depending on your imagination and preferences, the omelet can be completely without filler or with, ham, and so on, including completely exotic fillings are allowed. Any kind of omelet can be kneaded together with the chosen filler, and the filling can be wrapped in a finished tortilla.

It is believed that an omelet with meat filling more high-calorie than with fish, however, this difference is not too significant and should not become an obstacle in choosing a method of cooking this famous dish.

Usually an omelet is cooked in a highly preheated frying pan, but there are lovers who bake the product in the oven, slow cooker or microwave oven... This is not to say that due to a different heat treatment, the calorie content of the omelet will decrease.

Calorie content of omelet

Indeed, in finished form, an omelet made from 2 eggs with milk in a pan or in the oven cannot attract those who want to lose weight with a low calorie content - it is about 142.1 kcal per 100 grams. But this indicator is easy to reduce, since the net protein omelet without milk, it already boasts a calorie content of 58 kcal for the same weight, which will undoubtedly attract to this dish incredible amount losing weight fans. Moreover, the omelet is also featured in today's popular diet programs.

Omelet in dietetics

It is no secret that omelets have long been used as an additive to various diets, including low-calorie ones. This is due to the eggs they contain. As you know, eggs contain an incredibly healthy set of vitamins and minerals, such as, and.

In addition, frequent use of omelet helps to strengthen the nervous system shattered by the diet, which is important for those who first decided to limit themselves to food. At the moment, there are two diets that are extremely popular:

• hypocaloric(an omelet from one egg along with a glass of kefir is added to the breakfast menu);
• protein-egg(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 to cleanse the body of harmful toxins and toxins. Don't forget to just completely exclude out of use granulated sugar, and chocolate.

Classic omelette recipe

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

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

Put the pan on medium heat and add to it. stir slightly in a deep bowl, then add to it. Beat the mixture with a whisk or in a blender until smooth, add pepper and salt. Stir the mixture again and pour it into a preheated skillet.

Fry the piece on one side for about 2 minutes, then turn it over with a spatula. Cover the skillet with a lid and fry the omelet until tender, the process will take another two minutes. Calorie content of omelet with milk from 1 egg in counting per 100 g is 106 kcal, from 3 eggs - 125.1 kcal.

Popular omelet recipes

The tastiest, safest for health and nutritious omelet can be easily prepared at home, reducing the standard calorie content by adding additional components to the workpiece. How to do this is described in the recipes below.

Omelet with tomatoes

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

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

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

Pour them to the onion, fry the mass for another minute or two. In the meantime, beat the eggs a little with salt, then pour the prepared vegetables with the resulting mixture. Fry the omelet for about five minutes. Calorie content per 100 g omelet with tomatoes is 76 kcal

Cheese omelette

Those who love cheese dishes will certainly appreciate this type of omelet, despite the high calorie content. To cook it without any problems, select the following Ingredients:

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

Heat the skillet in a skillet using medium heat. In the meantime, beat the egg with milk, beat the whites separately with table salt. Combine the two mixtures obtained in one bowl, beat in a blender or with a whisk for about a minute.

Rub the cheese separately on a medium grater. Pour the mixture into a skillet, sprinkle with grated cheese and cook for about five minutes under a closed lid. Calorie omelet with cheese per 100 grams is 130 kcal.

Sausage omelet

Sausage is considered a high-calorie product, but few can resist not preparing this much-loved dish for breakfast or midday lunch. The omelet is perfect if you take the following Components:

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

Heat in a preheated pan sunflower oil, at this time, cut the onion and sausage into cubes. Beat milk and eggs separately using a blender, adding a pinch of salt there. Pour the sausage with onions into a frying pan, stir with a spatula and fry for about five minutes, trying to prevent the components from burning.

After that, pour the egg-milk mixture onto the sausage, cover the pan with a lid and cook the omelet on the lowest heat for about seven minutes. Calorie omelet with sausage per 100 grams is about 185 kcal.

Squash omelet

Delicate omelette with delicious zucchini is dietary meal recommended for those trying to lose weight. Oven baking makes this dish as light and delicious as possible. Its preparation is impossible without the following components:

We cut the zucchini into thin rings, and try to cut the tomato, onion and carrot into half rings. Grease a baking sheet or baking dish with oil, put carrots on it, then onions, zucchini and prepared tomato. Sprinkle the blank with salt on top and bake the mass in the oven for about twenty minutes at a temperature of about 200 degrees.

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

Place grated or finely chopped cheese on top and put the mold back in the oven. We keep the product there for about ten minutes. Calorie omelet with zucchini per 100 g keeps within 75 kcal.

Try to use greens more often during cooking different types omelet. It will not only improve the taste of any dish, but will also perfectly contribute to the rapid assimilation of food.

It is difficult to imagine a dish more suitable for breakfast than an omelet. Hearty, nutritious and incredibly tasty, it is prepared in a matter of minutes and is loved by both adults and children. Even a small portion of this delicious and at the same time very simple dish will give energy and vigor and relieve hunger for a long time.

In addition, the pliable egg base allows you to include a wide variety of ingredients in the recipe: vegetables, herbs, meat and meat products, fish and seafood, mushrooms and even legumes! That is why an omelet can change its calorie content depending on the composition.

The beneficial properties of the dish, as well as possible harm from it, are largely due to the main ingredient - eggs. And the egg, as you know, is a storehouse of useful substances, because it contains everything necessary for the normal development and growth of the chick.

Vitamins A, C, D, E, group B, as well as selenium, potassium, calcium, iron - full list will be very, very long. Regular use of egg omelet will help strengthen the nervous system, improve the condition of bones, teeth and nails, improve the work of the cardiovascular system, form beautiful and strong muscles, raise hemoglobin levels, maintain excellent vision and protect the brain from age-related changes.

Nevertheless, doctors strongly advise to strictly dose eggs in the diet. This is primarily due to the fact that the product often causes allergies, especially in young children and people with egg white intolerance.

In addition, the yolk contains a lot of cholesterol, which, together with cholesterol from animal fats - lard or butter - forms plaque in blood vessels.

100 grams of omelet contains 9.6 grams of protein, 15.4 grams of fat and only 1.9 grams of carbohydrates.

Is the recipe classic or innovative?

National cuisine different countries boasts its own version of the omelet. In Italy, for example, this dish is called frittata, in Spain - tortilla, in Japan - omu-rice and omu-soba. The cooking technologies, as well as the composition, are very different at the same time. The omelet is fried, baked, steamed.

It is stewed with vegetables, most often with tomatoes, fresh herbs, boiled or fried meat, fish or seafood fillets, slices of bread, all kinds of cheese, boiled or fried mushrooms, and in sweet, with sugar or honey, omelet - yes -Yes, it happens! - pieces of fresh or dried fruits, candied fruits are good. The resourceful Japanese have even developed a recipe for an omelet with rice!

However, the classic recipe for the dish does not imply any special excesses. Beaten eggs, milk and a pinch of salt - that's all. The ingredients are thoroughly mixed and fried in a well-heated, thick-walled, flat-bottomed skillet.

A fluffy, almost airy omelet will turn out if you beat the whites and yolks separately, combine them with milk in a large blender bowl and keep it turned on for another minute.

Calorie content of the dish, depending on the ingredients

The recipe, like the calorie content of the omelet, can be adjusted to your liking. Are you dreaming of getting rid of a few pounds?

Include a protein omelet in your menu, 100 grams of which contains only 55.7 kcal. This dish is best served with fresh tomatoes... Do you want to have a feast of taste? Prepare the same dish with sausage and cheese.

It will turn out tasty, nutritious, but at the same time high in calories: 100 grams will pull 247 kcal.

If you add fried vegetables with meat to the egg mixture and sprinkle with plenty of grated cheese, then the calorie content of 100 grams of omelet will increase significantly.

Nutritional value of cooked by classic recipe meals are kept at an average level: 184 kcal per 100 grams of product. The calorie content of an omelet from 2 eggs will be 118 kcal. The same portion of omelet with vegetables - tomatoes and onions - will be 151 kcal.

How to make the healthiest omelette?

To reduce the calorie content of an omelet, you can refuse some ingredients - or you can cheat and take products with initially less energy and nutritional value... For example, a dish with skim milk than with milk with a fat content of 2.5 or 3.2 percent. It is better to take low-fat varieties of meat and cheese.

Vegetables should ideally be stewed slightly beforehand, and not fried until golden brown, or even cut from them fresh salad- for example, with tomatoes, cucumbers and bell peppers - as a side dish.

Protein omelet will be more dietary and healthier than dishes from whole eggs. It is preferable to cook not on creamy, but on vegetable oil... Or even give up fat altogether by pouring the mass of eggs and filling into a non-stick frying pan.

Finely chopped fresh herbs will not only improve the taste ready meal and will add a spicy touch to the aroma, but also help the body to digest a hearty breakfast faster and easier.

However, when calculating calories, it is not the composition of the finished dish that is of great importance, but the method of its preparation. Frying is a traditional option, but at the same time the most high-calorie. Omelet baked in the oven or sweated in a slow cooker or double boiler will be not only tasty, but also the lowest in calories and healthy.

To measure, 100 grams of a dish, which includes eggs, milk and lean pork with onions and tomatoes, will amount to 130 kcal when cooked in a multicooker and at least 200 kcal when frying in a pan.

One way or another, no matter what recipe (with tomatoes, onions and herbs, with meat and cheese, with mushrooms or classic) and cooking method (roasting, stewing in the oven or slow cooker) you choose, a portion of the omelet will give you true delight in thin and exquisite taste. Excellent breakfast, which means that a day full of cheerfulness is guaranteed to you!