Recipe for water omelet with 3 eggs. Calorie, chemical composition and nutritional value.

Jan-15-2021 Author: KoshkaS

What is the calorie content of an omelet with milk from 3 eggs, what beneficial properties does it have? All this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.

So here it is:

Chicken eggs are a good source of biologically active components necessary for humans. Vitamins include vitamins A, B, B6, D and E, and folic acid (vitamin B9). The mineral composition is represented by iron, potassium, calcium, phosphorus, copper.

Eggs also contain essential amino acids and complete protein. At the same time, all of the listed substances are contained in the egg in an ideal balance, due to which they are absorbed by the body entirely.

One egg covers 25% of the daily amount of substances required by the body. Therefore, it is recommended to eat 2 eggs per day - in the form of an omelet and boiled.

But it is better not to eat raw eggs - they contain substances that interfere with the absorption of certain vitamins.

Egg yolk contains vitamins B2, B12, A, D, lutein, iron, lecithin, and selenium in sufficient quantities. In addition, eggs can become a substitute for the best varieties of fish due to the presence of polyunsaturated fats and amino acids in them.

How many calories are in a 3 egg omelette with milk?

Here's how much:

We prepare this dish with the following recipe:

Products:

• Chicken egg - 3 pcs. — (235 kcal)
• Milk 2.5% - 100 ml. — (52 kcal)
• Wheat flour - 0.5 tbsp. — (24 kcal)
• Salt - to taste.
• Vegetable oil - 1 tbsp. — (144 kcal)

How to cook:

• Break the eggs and pour into a bowl, add milk, flour and salt.
• Beat the mixture thoroughly with a whisk or just a fork until smooth.
• Pour the egg mixture into a frying pan heated with vegetable oil, cover the frying pan with a lid and bake the omelette in the frying pan for 10-15 minutes over low heat until cooked.

Based on the posted recipe:

The calorie content of an omelet with milk from 3 eggs, per 100 grams, is:

Calorie content of omelet

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 weigh about 58, and large ones weigh 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.

Omelette, benefits and dietary properties:

Omelette has a number of useful properties. And among all the dishes made from eggs, omelet is probably the most healthy. This dish, if, of course, it was prepared correctly, retains all the beneficial properties of eggs.

Chicken eggs are a good source of biologically active components necessary for humans. Vitamins include vitamins A, B, B6, D and E, and folic acid (vitamin B9).

The mineral composition is represented by iron, potassium, calcium, phosphorus, copper. They also contain essential amino acids and complete protein.

At the same time, all of the listed substances are contained in the egg in an ideal balance, due to which they are absorbed by the body entirely.

One egg covers 25% of the daily amount of substances required by the body. Therefore, it is recommended to eat 2 eggs per day - in the form of an omelet and boiled.

But it is better not to eat raw eggs - they contain substances that interfere with the absorption of certain vitamins. Egg yolk contains vitamins B2, B12, A, D, lutein, iron, lecithin, and selenium in sufficient quantities. In addition, eggs can become a substitute for the best varieties of fish due to the presence of polyunsaturated fats and amino acids in them.

Omelette, calories:

But, speaking about the benefits of this dish, you should also not forget about its calorie content.

The calorie content of an omelet is, on average, 120 kcal per 100 grams of product

Its calorie content is determined by 10 grams. proteins, 16 gr. fat and only 2 gr. carbohydrates. Of course, this is an inaccurate result, since in addition to eggs, butter, milk and cheese, many other products that we talked about earlier are often added to the omelet.

What is the calorie content of an omelet prepared in different ways? And here it is:

Calorie table for omelet, per 100 grams of product:

And the nutritional value of an omelet prepared in different ways is this:

Table of nutritional value of omelet (BJU), per 100 grams of product:

How to prepare this dish at home? Very simple! Here is one of the recipes:

Omelette with tomatoes:

Products:

• Egg - 4 pieces
• Cheese – 150 gr.
• Butter - 2 tablespoons
• Tomatoes - 3-4 pieces
• Green onions and salt - to taste

Tomatoes are peeled by first pouring boiling water over them so that the skin comes off more easily. The pulp is cut into pieces and fried in a frying pan (in butter). Place the fried tomatoes on a plate.

Beat the eggs (with salt), combine them with finely chopped onion and shredded cheese. Everything gets mixed up.

Melt the remaining butter in a frying pan, place the tomatoes on it and then pour in the prepared egg mixture.

Calorie content and nutritional value Natural omelette

The energy value (calorie content) of natural omelette is 128 Kcal per 100 grams of product (edible part). Ratio of proteins, fats and carbohydrates:

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Micro- and macroelements in natural omelette

Natural omelette contains the following elements: Mono- and disaccharides, Cholesterol, Ash, Water, Organic acids, Dietary fiber, Unsaturated fatty acids, Sodium, Potassium, Phosphorus, Magnesium, Calcium, Sulfur, Copper, Aluminum, Strontium, Iodine, Manganese, Chrome , Fluorine, Molybdenum, Cobalt, Selenium, Tin, Zinc, Iron, Chlorine.

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Calorie content of scrambled eggs from 1 egg, 2 eggs and 3

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.

Composition and benefits of eggs

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 the nutrients that make up 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:

1. 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.
2. Fried egg cooked in a frying pan without oil: 150-160 kcal.
3. 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.
4. 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!
5. Eggs fried in oil with cheese, sausage, and tomatoes will cost 300-340 kcal.

What are the benefits of an omelet?

Omelet is a dish that brings undeniable benefits to the body:

• thanks to the vitamin E it contains, it makes the skin elastic and smooth, and strengthens the walls of blood vessels;
• thanks to vitamin A – improves the functioning of the visual apparatus, activates the body’s defenses;
• thanks to B vitamins, it improves the process of hematopoiesis, activates hemoglobin synthesis, and prevents aging of the body;
• thanks to sodium – improves the functioning of the nervous system, improves water-salt balance;
• Thanks to calcium and phosphorus, it strengthens nails, hair and teeth.

The value of an omelet

The nutritional value of a “classic” omelet is:

• proteins – 10 g;
• fats – 16 g;
• carbohydrates – 2 g.

Let's also consider the BZHU of other popular varieties of this dish:

• with milk: proteins – 8.6 g, fats – 7.7 g, carbohydrates – 2.4 g;
• with cheese: proteins – 16.1 g, fats – 29.2 g, carbohydrates – 2.4 g;
• with tomatoes: proteins – 5.6 g, fats – 6.5 g, carbohydrates – 3.7 g;
• with ham: proteins – 11.3 g, fats – 15.7 g, carbohydrates – 4.4 g;
• protein: proteins – 8.9 g, fats – 3.2 g, carbohydrates – 1.5 g.

The dish we are considering contains the following vitamins:

• retinol (A);
• thiamine (B1);
• riboflavin (B2);
• tocopherol (E);
• folic acid (B9);
• ascorbic acid (C).

As well as the following macro- and microelements:

• magnesium;
• calcium;
• potassium;
• sodium;
• phosphorus;
• iron.

Protein omelet with chicken fillet in a slow cooker

A tasty and nutritious dish that takes no longer than 25 minutes to prepare. What do we have to do:

• rinse and then cut the fillet into cubes;
• tomatoes and onions - in half rings;
• Mix the whites with milk, turn on the multicooker;
• select the “baking” mode, set the timer for 30 minutes;
• after 5 minutes, pour a little oil into the bowl, add the fillet and vegetables, cook for another 5 minutes;
• then fill the components with proteins mixed with milk, salt and pepper;
• the dish will be ready in 20 minutes, it can be decorated with fresh herbs and served.

Read: How to eat muesli correctly, recommendations for consumption

Recipe: Omelette

1 serving 150 grams

Cooking technology: before preparing an omelet, eggs must be washed to remove dirt and dust. Milk and salt are added to the prepared egg mass. To get a beautiful, fluffy omelette, you must follow the ratio of 1 egg (40 g), 15 g of milk and 0.5 g of salt. The mixture is thoroughly stirred and poured onto a greased baking sheet. Then the container with the omelette mixture is placed in the oven and baked at a temperature of 180-200°C until cooked.

You can also fry the omelette in a frying pan in the form of an oval pie. The egg mixture for the omelette is poured into a heated frying pan with melted butter, the mixture is stirred until it begins to thicken, then the edges of the omelette are folded with a knife from both sides towards the middle, giving the dish an oblong shape.

When serving, pour melted butter over the omelet.