How much protein is in a cheese omelette?

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Notes: MY V.I.B. ITEMS - 2 Egg Cheese Omelette

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

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.

Advertisement

Video of the Day

Carbohydrates

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.

Advertisement

Fat

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.

Advertisement

Protein

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.

Advertisement

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.

Advertisement

Vitamins

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.

Have you ever asked yourself, "How much weight can I lose in a month?" or "How many meals a day should you eat?" Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat.

So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today.

Nutrition FactsFor a Serving Size ofHow many calories are in 2-Egg Cheese Omelette? Amount of calories in 2-Egg Cheese Omelette: CaloriesCalories from Fat (%)% Daily Value *How much fat is in 2-Egg Cheese Omelette? Amount of fat in 2-Egg Cheese Omelette: Total FatHow much saturated fat is in 2-Egg Cheese Omelette? Amount of saturated fat in 2-Egg Cheese Omelette: Saturated fatHow much cholesterol is in 2-Egg Cheese Omelette? Amount of cholesterol in 2-Egg Cheese Omelette: CholesterolHow much sodium is in 2-Egg Cheese Omelette? Amount of sodium in 2-Egg Cheese Omelette: SodiumHow many carbs are in 2-Egg Cheese Omelette? Amount of carbs in 2-Egg Cheese Omelette: CarbohydratesHow many net carbs are in 2-Egg Cheese Omelette? Amount of net carbs in 2-Egg Cheese Omelette: Net carbsHow much sugar is in 2-Egg Cheese Omelette? Amount of sugar in 2-Egg Cheese Omelette: SugarHow much fiber is in 2-Egg Cheese Omelette? Amount of fiber in 2-Egg Cheese Omelette: FiberHow much protein is in 2-Egg Cheese Omelette? Amount of protein in 2-Egg Cheese Omelette: ProteinVitamins and mineralsFatty acidsAmino acids* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

Report a problem with this food

Note: Any items purchased after clicking our Amazon buttons will give us a little referral bonus. If you do click them, thank you!

How much protein is in a 2 egg omelette with cheese?

How much protein is in a 4 egg omelette with cheese?

Is an omelet a good source of protein?

How many calories are in a 2 egg omelette with cheese?