A ham and cheese omelet, made with two eggs, 1 oz. ham and 1 oz. cheddar cheese, contains 377 calories. These calories are made up of approximately 70 percent fat, 28 percent protein and 2 percent carbohydrates. All values below are for an omelet made with whole eggs and regular cheese. You can reduce the fat content of your omelet by using three eggs whites instead of two whole eggs. However, this would also reduce the vitamin and mineral content, as most of these nutrients are in the yolk.
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One ham and cheese omelet contains only 1.7 g of carbohydrates and no fiber. According the Institute of Medicine, most adults need at least 130 g of carbohydrates and 28 g of fiber per day. Because an omelet provides very little of either, you may with to add ½ cup broccoli to your omelet and a piece of whole wheat toast to your breakfast, which would add 14.4 g of carbohydrates and 3 g of fiber.
One omelet contains 29.5 g of fat, which provide 266 calories. The Institute of Medicine recommends adults consume between 20 percent and 35 percent of their calories from fat each day. For an adult consuming 2,000 calories per day, the maximum number of calories from fat would be 700. If you eat a ham and cheese omelet for breakfast, you are consuming 38 percent of your maximum intake from fat in one meal. A ham and cheese omelet also contains 12.1 g of saturated fat, which is more than half of the maximum recommended amount per day. In addition, one omelet contains 442 mg of cholesterol, which is more than the maximum recommended amount of 300 mg per day.
One omelet contains 24.6 g of protein, which is 50 percent of the recommended amount per day for women and 44 percent for men. The protein provided by an omelet is a complete protein, as it supplies all nine of the indispensable amino acids, which are those that must be obtained through the diet. A ham and cheese omelet provides more than 50 percent of the recommended amount of all nine of these amino acids.
Minerals and Vitamins
All three ingredients in a ham and cheese omelet provide minerals. One omelet provides 21 percent of the recommended amount of calcium, 56 percent of phosphorus, 25 percent of zinc, 75 percent of selenium and more than 10 percent of iron, potassium and copper. Unfortunately, along containing large amounts of other minerals, an omelet also contains a large amount of sodium. Even without added salt, one omelet contains 718 mg, which is more than 30 percent of the maximum recommended amount per day.
In addition to minerals, a ham and cheese omelet also provides many vitamins. One omelet provides more than 25 percent of the recommended amount of vitamin A, vitamin D, B-12, choline, pantothenic acid and riboflavin. Additionally, one omelet supplies more than 10 percent of the recommended amount of thiamine, B-6, folate and vitamin E. The only vitamin not provided by an omelet is vitamin C, and you can easily get close to 100 percent of the recommended amount of this vitamin by drinking just one cup of orange juice.