A favorite for breakfast, omelets may be served plain, sprinkled with herbs or filled to the brim with any combination of cheeses, vegetables and breakfast meats. They're a great boost of nutrition, with complete protein, vitamins and minerals, but they also include significant saturated fat and cholesterol.
Definition
An omelet for one person consists of two to four eggs that are cooked in a little olive oil or butter, using a technique that results in eggs that are gently scrambled, allowed to set in a round shape, then folded in half or thirds. The listed nutritional information is based on the USDA nutrient database as reported in eLook.org for large eggs of 50 g.
Basic Nutrition
At its simplest, the nutrition in an omelet includes only the eggs. Four large eggs have 292 calories and 280 mg of sodium. They provide 24 g of complete protein, which is 48 percent of the total recommended daily value, DV, based on a 2,000 calorie-a-day diet.
Fat Content
There's no way around it -- eggs are high in fat. Four eggs contain a total fat content of 20 g, 29 percent DV, which includes 6.2 g of saturated fat and 10.32 g of unsaturated fat. It also includes a whopping 848 mg of cholesterol. That equals almost three days of the total recommended intake for cholesterol.
Vitamins
Eggs provide every essential vitamin except for vitamins C and K. A great source of riboflavin and vitamin B12, four eggs deliver 0.95 mg of riboflavin, 56 percent DV, and 2.58 mcg of vitamin B12, 40 percent DV. They contain 974 IU of vitamin A, 16 percent DV, 1.94 mg of vitamin E, 4 percent DV, 0.14 mg of thiamine, 2 percent DV, 0.28 mg of vitamin B6, 12 percent DV, and 94 mcg of folate, 20 percent DV.
Minerals
An incredibly rich source of selenium, eggs provide 63.4 mcg, which is 88 percent of the daily value. You'll also gain 382 mg of phosphorus, 36 percent DV, and 3.66 mg of iron, 20 percent DV. They provide 8 to 12 percent of the recommended daily value for calcium, 106 mg, potassium, 268 mg, and copper, 0.2 mg. If you're watching your salt intake, be aware that four eggs contain 280 mg of sodium, which is 8 percent of the daily value.
Considerations
Be sure to consider the good and bad nutritional values provided by fillings. Cheese is a favorite and it contributes great protein and nutrients, but it also adds fat to the already high levels. One slice,1-oz., of cheddar cheese has 9 g of total fat and 29 mg of cholesterol. Cheese also affects the amount of salt, adding 174 mg of sodium. If you like ham and cheese omelets, then 1 slice, 28 g, of ham adds another 16 mg of cholesterol and 365 mg of sodium.
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