The calories in a cheese omelet can vary widely depending on the number of eggs used, the kind of cheese incorporated and how the omelet is fried. An omelet made with egg whites and low-fat cheese can contain less than 100 calories. A more common calorie count is between 400 and 500 calories.
Eggs
A large egg contains 72 calories. That means a typical two-egg omelet will get 144 of its calories from eggs. If you make your omelet from egg whites alone, each egg will add 17 calories to the omelet. If you make your omelet from a fat-free liquid egg substitute, a 1/2 cup will add 58 calories.
Cheese
The calories in your omelet will vary greatly depending on the kind and amount of cheese you use. For example, 1/4 cup of feta cheese contains only 99 calories. A 1/4 cup of shredded cheddar cheese contains 114 calories.
Most people like more cheese than that in their omelet, however. Double the shredded cheddar cheese to a 1/2 cup, and 228 calories of your omelet will come from the cheese alone. Processed cheese is typically lower in calories than real cheese. A slice of processed American cheese contains 50 calories. Two slices of low-fat American cheese contain 76 calories.
Oil
The oil in which you fry your omelet also makes a difference in the calorie count. If you fry your omelet in unsalted butter, add 102 calories per tbsp. If you prefer canola oil, add 124 calories per tbsp. A lower-fat option is a nonstick cooking spray. A three-second spray contains only 2 calories.
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