Calorie content and nutritional value of an omelet made from 2 eggs and milk
This food product is included in the diet of BZHU supporters as a convenient breakfast option, ready to give you a feeling of fullness for several hours.
The final nutritional value of a dish depends on a significant number of additional factors. Including:
- The size of the selected eggs. Small ones weigh about 30 grams, medium ones about 40 grams, large ones can reach a weight of 90 grams.
- Type of additional fillers, choice of milk of varying degrees of fat, cream.
- The choice of oil for frying or not using oil.
The dish, which was prepared from medium-sized eggs, from 40 to 50 grams, contains about 135 kcal per 100 grams.
Classic recipe
The simplest way to prepare this widespread and well-known dish is to use two medium-sized eggs, approximately 50 grams of medium-fat milk.
Break the eggs into a deep container and beat until thick foam appears with salt and spices. At the end of the beating, add milk and continue using the mixer or whisk. The finished mass should be knocked out into a preheated frying pan.
When cooking, both vegetable and butter can be used. The use of this component will significantly increase calorie content. It can increase to 230 kcal per 100 grams. When following healthy eating principles, it is recommended to use a non-stick frying pan or steam an omelet.
When calculating the BJU in the case of preparing the option in oil, the finished omelette will include:
- about 25.5 grams of fat, which is about 72% of the daily value
- about 19 grams of protein, which is approximately 24% of the norm for BJU proteins per day
- approximately 3.5 grams of carbohydrates, or about 4% of the daily value of BZHU
Good to know! It is no coincidence that this dish is recognized as a healthy and tasty breakfast option. It brings a large amount of nutrients to the body, becoming a good food base for the whole day.
Other omelet recipes
The recipes for this delicious dish include a wide range of options, including a variety of additional ingredients. Such additions can significantly change overall caloric intake.
The list of additives that are not recommended for supporters of a healthy lifestyle and healthy lifestyle includes cheese, sausages, sausage, croutons made from white wheat bread, and lard. In this case, those who are not yet accustomed to the principles of healthy eating will have to remind themselves that everything “delicious” and “fatty” ultimately becomes harmful and contributes to weight gain.
Note! It is useful to diversify the classic recipe using vegetable additives. For example, tomatoes or cauliflower will reduce your overall caloric intake. When using cauliflower, this figure will decrease from 230 to 135 kcal per 100 grams.
How to cook a low-calorie omelette?
Proponents of proper nutrition can pay attention to dish options with minimal calorie content:
- An omelette steamed only from whites without the use of yolks and milk will add only 70 kcal per 100 grams to the calorie table.
- An omelet with tomato added will only contain 98 kcal.
- If you use bell pepper, the figure will change and be 76 kcal.
- By adding mushrooms, you can get a dish with a nutritional value of 83 kcal.
- Including broccoli in the egg mixture will increase the figure to 104 kcal.
- You can add chicken breast to get up to 138 kcal per 100 g.
Note! To reduce nutritional value, it is also recommended to use milk with a fat content of 2.5%. When planning to add cheese, you will need to give preference to low-fat varieties.
What is the calorie content of an omelet for 2 eggs?
It’s quite easy to understand this issue, because you just need to calculate the calorie content of each individual product and add up this data. Often the omelette is prepared in 1 serving, so there is no need to specify how many calories are in 100 g of the dish. However, in order to answer the question of how many calories are in an omelet made from 2 eggs, you need to make a few clarifications on the recipe (we take into account the classic version):
- What eggs were used? Chicken has several categories - from 2nd to selected. Accordingly, the weight of eggs ranges from 40 to 60-65 g. Calorie content changes along with it.
- What kind of milk was added to the omelet? The “lightest” and healthiest is considered lactose-free, which is often also low-fat or has a fat content of about 1.5%. Classic milk is 3.2%.
- What was the omelette fried in? It is best to make it in a dry frying pan: no calories or fat will be added. However, if it does not have a good non-stick coating, you will have to pour in vegetable oil or melt a piece of butter.
Now you can start working with specific numbers. So, 100 g of chicken egg contains 157 kcal. If you take 2 pieces, it will be 80-130 g. This is, respectively, 125-204 kcal. Next is milk: 100 g of lactose-free milk is about 33 kcal, if it is also low-fat. If usual, by 3.2%, then this is already 59 kcal. In addition, the question is its quantity. A classic omelet - when there are 50 g of milk per 100 g of eggs: then the dish comes out moderately fluffy and tender. As a result, we get the following options:
- The lightest omelet is 2 eggs, 40 g each, and the same 40 g of lactose-free milk: 138-139 kcal.
- The largest omelet is 2 eggs of 65 g each and another 60 g of classic 3.2% milk: 239-240 kcal.
The run-up is quite large, as you can see. But these are borderline values. You can totally use large eggs and skim milk, or vice versa. And do not forget that when frying in oil you will have to add its calorie content: this is approximately 5 ml of vegetable oil or 45 g, or 10 g of butter - 77 kcal.
The benefits of omelet for weight loss
A dish made only from eggs with a small addition of low-fat milk can be called one of the most successful food options for weight loss supporters.
The benefits of eggs include the inclusion in the composition of a chicken egg:
- Vitamin A necessary for immunity, optimal condition of skin, hair and nails
- B vitamins that are beneficial for the immune system and nervous system.
- Vitamins of group D that promote natural vasodilation.
- Vitamin E, ready to heal wounds and strengthen the walls of blood vessels.
Good to know! This product also contains a large number of microelements and nutrients. Including magnesium, sodium, folic acid, iron, iodine and other components. Lutein helps break down bad cholesterol.
Calorie content of omelet
Omelette is equally loved by both children and adults. This light, tender, incredibly tasty and nutritious dish is ideal for breakfast, lunch and dinner. It consists of the simplest ingredients that are 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, an omelet is an ideal dish for those who are trying to get rid of extra pounds. Firstly, it contains a large amount of protein, the breakdown of which the body spends much more energy and, therefore, loses weight faster, and secondly, it contains very few calories. Speaking of calories. Today we’ll talk in detail about the calorie content of an omelet in different variations of its preparation.
Possible harm from omelet
The most well-known negative aspect of eating this food product is the possible occurrence of allergic reactions. Most often they are caused by components that make up the yolk. Preparing a dish only from proteins almost completely eliminates the possibility of allergies.
It is important to cook any eggs correctly. They can be carriers of such dangerous diseases as salmonellosis. Risks also include overindulgence in omelettes cooked in any type of oil.
This method of preparation reduces the nutritional properties by at least two times and contributes to the appearance of harmful, blood-clogging cholesterol.
Good to know! In conclusion, it is worth paying attention to the benefits of any natural food products that undergo minimal additional processing during the preparation process. The simplest classic omelette, steamed or oven-cooked, becomes one of the best sources of healthy nutrients that every BJU supporter needs.
How many calories are in an omelette without yolk?
An omelette with vegetables without yolks (100 g) contains:
- Proteins – 7.6 g;
- Fat – 8.2 g;
- Carbohydrates – 2.6 g;
- The calorie content of the product is 111 kcal.
For many people, such an omelet recipe loses its taste, but the choice is up to the consumer: either food with less calories, 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.
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 ingredients:
- 2 chicken eggs;
- 100 g onions;
- 200 g tomatoes;
- 25 ml olive oil;
- 1 g table salt.
Peel and wash the onion, 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 the tomatoes 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. The calorie content per 100 g of 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 without any problems, choose the following ingredients:
- 1 chicken egg;
- 3 egg whites;
- 25 ml milk;
- 3 ml sunflower oil;
- 50 g cheese;
- 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. The calorie content of an omelet with cheese per 100 grams is 130 kcal.
Omelette 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. The calorie content of an omelet with sausage per 100 grams is approximately 185 kcal .
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 minerals such as calcium, potassium and iron.
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);
- protein-egg (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 a diet with an omelet not only allows you to quickly lose weight , but also helps cleanse the body of harmful waste and toxins. Just remember to completely eliminate granulated sugar, honey and chocolate.
