A two-egg omelet appears to be a healthier breakfast choice than a cheese Danish, but may have considerably more calories and fat. The calories and general healthfulness of an omelet depend on its preparation. You can prepare an omelet in such a way that it is high in nutrition and low in calories.
Considerations
The number of calories in a two-egg omelet depends on what type of omelet you are eating. An omelet filled with sausage and cheese will have considerably more calories than one filled with a mixture of onions and peppers. However, even omelets prepared with vegetables can be high in unhealthy fat if the restaurant you're eating at has sauteed the vegetables in bacon fat. You'll also need to take the size of the eggs into account. Jumbo eggs contain 90 calories, while small eggs contain only 54.
Calories
Many of the calories in a two-egg omelet come from the eggs. If you use two large eggs, it will have 144 calories before the filling is added. Many omelets contain some sort of cheese. If 1-oz. cheddar cheese is added as filling, the omelet will contain an additional 144 calories. An ounce of ham adds 46 calories. Other fillings such as spinach, onions and peppers add very few additional calories. However, if the onions and peppers are sauteed in oil, each tablespoon of oil will add approximately 120 more calories.
Carbohydrates and Protein
For those on a low-carb diet, a two-egg omelet can be an ideal meal. Eggs contain negligible amounts of carbohydrate and most omelet fillings also have few carbohydrates. On the other hand, an omelet is an excellent source of protein. A two-egg omelet filled with 1 oz. each of ham and cheese contains 25 g protein. Meals that are high in protein increase satiety because they delay gastric emptying, according to Mary Ellen Camire, professor of food science and human nutrition at the University of Maine.
Fat
An omelet can be fairly high in fat, especially if you use lots of cheese. A two-egg omelet filled with ham and cheese contains a whopping 22 g of fat, much of which is saturated. Saturated fats can raise blood cholesterol and should be consumed judiciously, according to Harvard's School of Public Health. Eggs also contain a significant amount of cholesterol -- a two-egg omelet contains 372 g of this fatty substance. According to the American Heart Association, the daily recommended cholesterol limit is 300 mg per day for individuals who do not have elevated cholesterol levels. Your diet can meet these guidelines if you do not consume other foods that are high in cholesterol as well and limit yourself to one egg yolk per day. You can do this by substituting two egg whites for one of the eggs in a two-egg omelet.
Tips
To make your omelet healthy, use fillings that are low in fat and calories. You can use low-fat cheese, low-fat ham and a variety of vegetables. Try sauteing red bell pepper, mushrooms and onions in a couple of tablespoons of chicken broth to cut down on the fat content. If you don't care for low-fat varieties of cheese, you can use smaller amounts of a more flavorful cheese. Add 1/2 oz. chevre to your omelet. Chevre is a soft goat cheese that has fewer calories than many cheeses and a sharp, rich flavor. Parmesan is another cheese that delivers major flavor for the calories.
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