A typical two-egg ham and cheese omelet contains around 540 calories. Half or more of those calories can come from the cheese. With a few wise choices, you can bring those calories down.
Cheese
Cheese is not a low-calorie food. Cheese that is reduced calorie typically does not melt very well. However, some types of cheese contain fewer calories than others. According to the USDA National Nutrient Database, a 100-g slice of cheddar cheese contains 403 calories. By contrast, a 100-g slice of Swiss cheese contains 380 calories and the same amount of American cheese contains 137 calories.
Ham
A 21-g slice of ham -- that's a slice about 4 inches by 4 inches by 1/16 of an inch -- contains 38 calories.
Eggs
A large egg contains 72 calories. An extra large egg contains 80 calories and a medium contains 63. This means a two-egg omelet will contain between 126 and 144 calories, just from the eggs.
Butter or Oil
The lowest calorie option for frying your omelet is nonstick cooking spray. A 3-second spray contains only 2 calories. If, however, you choose to fry your omelet in butter, a tablespoon of unsalted brother butter will add 102 calories to your omelet. If you use canola oil, add 124 calories per tablespoon.
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