The nutritional composition of an omelette will vary depending on what you’re adding to the mix and how you cook it. For instance, the addition of vegetables will increase the amount of fibre, vitamins and minerals in the dish, and if you are adding cheese or meat, the fat content will be higher.
An omelette is a great way to make a nutritious, balanced meal in minutes – throw in a mix of vegetables, such as mushrooms, tomatoes, peppers, frozen peas or some roasted butternut squash, and season well or add a little grated cheese to add flavour and extra calcium. If you use a strong-tasting mature cheese you can add plenty of flavour but not too much in the way of extra fat or calories.
Whether you fry your omelette in butter or oil is a matter of personal taste. Butter will contain more saturated fat but some people prefer the flavour to oil. If using oil, choose ones that are higher in monounsaturated fats (such as rapeseed or olive oil) or in polyunsaturated fats (such as sunflower oil) and if you are worried about calories, keep this to a minimum.To further cut down on fat and calories, you could try using a non-stick pan and a little spray-oil.
A plain omelette made with two large eggs, a tsp of water, a small amount (about 1 tsp) of olive oil and seasoned with a tiny pinch of salt and some pepper would contain about 183 calories.
Typical nutritional values per large egg:
Total fat 13.8g
Saturated fat 3.4g
If you use medium rather than large eggs, calories and other nutritional values will be slightly lower.