An omelet is a nutrient-dense way to begin your day, depending on what ingredients you choose to include. Certain ingredients, such as bacon and cheese, add protein, but also add a significant amount of unhealthy fat and sodium. Learn more about the nutrition information for an egg, bacon and cheese omelet, and you may be motivated to seek out ingredients with lower fat and sodium.
Fat
An egg omelet made with one large egg contains 7.11 grams of total fat, but only 2.02 grams of them are saturated. Keep your diet low in saturated fat to help protect the health of your heart. If you add bacon and cheese though, the fat content, especially the saturated fat content, increases significantly. Just one slice of bacon adds 3.18 grams of total fat, with 1.05 grams of them being saturated. Add 1 ounce of cheddar cheese and your omelet will increase by 9.4 grams of total fat and 5.98 grams of saturated fat.
Protein
Eggs, cheese and bacon all supply a healthy dose of protein, which is a nutrient that your body needs each and every day. Protein helps keep your cells working well so your body functions the way it is supposed to. Eggs are a nutrient-dense source of protein with 6.45 grams per omelet. Bacon adds 3.03 grams of protein to your omelet, and 1 ounce of cheddar cheese adds 7.06 grams.
Sodium
An egg omelet made with one large egg is low in sodium with just 95 milligrams, but when you add bacon and cheese, the salt content increases significantly. Sodium can put you at an increased risk for high blood pressure, kidney disease and stroke. The American Heart Association notes that you should not eat more than 1,500 milligrams of sodium per day. One slice of bacon adds 192 milligrams of sodium to your omelet, and 1 ounce of cheddar cheese adds 176 milligrams of sodium.
Additional Nutrients
An egg omelet contains 0.90 milligrams of iron, 102 milligrams of phosphorus and 0.66 milligrams of zinc. Your one-egg omelet contains just 29 milligrams of calcium, which is important for strong and healthy bones and teeth. Add 1 ounce of cheddar cheese and your omelet increases by 204 milligrams of calcium. Cheddar cheese also adds 0.19 milligrams of iron, 145 milligrams of phosphorus and 284 international units of vitamin A. Bacon adds 47 milligrams of potassium and 0.29 milligrams of zinc.
References
- USDA Nutrient Database: Nutrient Data Laboratory
- Harvard School of Public Health: Fats and Cholesterol
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- National Institutes of Health: Dietary Supplement Fact Sheet: Calcium
- American Heart Association: Diet and Lifestyle Recommendations
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