Nutrition Value For An Egg Omelet With Onions & Cheese

You probably don't think of an omelet with onion and cheese as diet food, but it might help you achieve your weight-loss goals. Eating a 340-calorie breakfast that includes two eggs as part of a calorie-restricted diet enhances weight loss, according to a study appearing in the October 2008 issue of the "International Journal of Obesity." Make your omelet diet-friendly by measuring and limiting the portion sizes of the ingredients you choose to include.

Egg Nutrition

One large egg weighs 44 grams and contains 63 calories, according to the National Nutrient Database for Standard Reference. It has 5.5 grams of protein, 4 grams of fat and less than 1 gram of carbohydrates. A large egg offers 20 percent of the recommended dietary allowance, or RDA, of choline for adult men and 26 percent of the RDA of choline for adult women. It also provides selenium, phosphorus, riboflavin, vitamin B-12 and lutein.

Cheese Nutrition

Adding 1/4 cup of shredded cheddar cheese to your omelet contributes 114 calories, 9 grams of fat, 7 grams of protein and 20 percent of the RDA of calcium. Cut calories and fat even more by using a smaller amount of more strongly flavored Parmesan cheese instead of cheddar. Adding 2 tablespoons of grated Parmesan to your omelet contributes 43 calories, 3 grams of fat, 4 grams of protein and 10 percent of the RDA of calcium.

Onion Nutrition

If you add 1/4 cup of chopped onion to your omelet, you'll only add 16 calories, 4 grams of carbohydrates, almost 1 gram of dietary fiber and negligible amounts of fat and protein. This small amount of onion provides 3 percent of the RDA of vitamin C for adult men and 4 percent of the RDA of vitamin C for adult women. It also contains manganese, vitamin B-6, folate, potassium and phosphorus.

Suggestions

Limit yourself to two eggs per omelet or use only egg whites to keep fat and calories lower. Avoid adding extra fat and calories by cooking the omelet in a nonstick frying pan coated with cooking spray. Serve your omelet with a slice of whole-grain toast topped with low-calorie fruit spread, a cup of fruit and lettuce drizzled with low-fat berry vinaigrette for a complete meal that follows the U.S. Department of Agriculture's ChooseMyPlate.gov guidelines.