When you go to a diner and order a four-egg omelet, you may wonder how much damage it's doing to your diet. While eggs are high in cholesterol, they also contain nutrients that are good for you and your health. Knowing the nutrition information for your four-egg omelet can help you make adjustments to your diet so you can fit it in.
Good Calorie Breakfast
As a meal, a four-egg omelet makes a fairly low-calorie option, with 376 calories in a serving. Of course, if you add cheese or meat to your omelet, cook it in lots of butter, and include toast or hash browns as a side, the calories add up. According to the "Dietary Guidelines for Americans, 2010," most Americans consume an excessive number of calories each day. Knowing the number of calories in the omelet can help you balance your calorie intake, which will help you better manage your weight.
High in Protein
The four-egg omelet is a high-protein food, with 26 grams of protein per serving. While protein needs vary, the Food and Nutrition Board of the Institute of Medicine recommends that women should get 46 grams a day, and men should get 56 grams. One four-egg omelet meets about half of your daily protein needs. As an animal source of protein, the omelet also supplies your body with all of the essential amino acids, making it a high-quality source of protein.
High in Fat and Cholesterol
As you might guess, the four-egg omelet is also high in fat and cholesterol. One serving contains 28 grams of total fat, 8 grams of saturated fat and 764 milligrams of cholesterol. According to the 2010 dietary guidelines, you should limit your intake of cholesterol to less than 300 milligrams a day. But when it comes to cholesterol and heart health, it's not the cholesterol in the eggs you have to worry so much about, it's the saturated fat. High intakes of saturated fat raise blood cholesterol levels more than dietary cholesterol. For better health, limit your daily intake of saturated fat to less than 10 percent of calories.
Rich In Vitamins and Minerals
Eggs are a good source of a number of vitamins and minerals you need to stay healthy, including iron, B vitamins and vitamin D. Iron is a mineral that makes hemoglobin and carries oxygen to your muscles and tissues. Not getting enough iron in your diet can lead to iron deficiency anemia. The B vitamins help turn the food you eat into energy. Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and is essential for bone health.
- Harvard School of Public Health: Eggs and Heart Disease
- USDA National Nutrient Database: Egg, Whole, Cooked, Omelet
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010
- Centers for Disease Control and Prevention: Protein
- MedlinePlus: Iron
- MedlinePlus: B Vitamins