Typical ingredients in a ham and cheese omelet include ham, cheese, eggs and the oil for frying the omelet. Of these ingredients, the cheese and eggs supply the largest number of calories. A typical three-egg ham and cheese omelet contains more than 500 calories.
Ham
If you use a 21 g slice of ham -- about 4-by-4 inch size, about 1/16 inches thick -- the ham will comprise 38 of the total calories in your omelet.
Eggs
Three large eggs contain 216 calories. You can reduce the the calories in your omelet by substituting egg white for one of the eggs. Two whole eggs plus one egg white contains 161 calories.
Cheese
1/2 cup of shredded cheddar cheese contains 228 calories; 1 oz. of brie contains 95 calories; 1 oz. of pasteurized, processed, reduced-fat cheese contains 68 counties; 50 g -- a little less than 1/2 cup shredded -- of Swiss cheese contains 190 calories.
Oil
To fry your omelet, the lowest calorie option is a 3-second spray of nonstick cooking spray -- this contains only 2 calories. A tablespoon of unsalted butter will add 102 calories to your omelet. Canola oil adds 124 calories per tablespoon.
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