Indulge in a Satisfying Cheese and Ham Omelette Without the Guilt

A classic cheese and ham omelette is the perfect quick and easy meal when you want something tasty but don’t have a lot of time. It’s packed with protein to keep you full and satisfied. But you may be wondering just how healthy this savory omelette really is. Read on to find out the calorie count and nutrition facts of a typical cheese and ham omelette so you can enjoy it guilt-free!

Calorie Count of a Classic Cheese and Ham Omelette

A standard cheese and ham omelette made with 2 eggs, 1 ounce of ham, and 1 ounce of cheddar cheese contains approximately 377 calories. This number can vary slightly depending on the ingredients used, but a typical omelette will have around:

• 70% of calories from fat – About 29.5g total fat and 12g saturated fat
• 28% of calories from protein – Around 24g protein
• 2% of calories from carbs – Only 1.7g carbs

An omelette this size provides almost half of the recommended daily protein intake. But it’s also high in cholesterol with 442mg per serving.

To reduce the fat and calories, you can make your omelette with 3 egg whites instead of whole eggs. But keep in mind this will lower the vitamin content found mostly in the yolks. Trading full-fat cheese for a lower fat variety can further cut calories and fat.

Nutrition Profile of a Ham and Cheese Omelette

Beyond just calories, an omelette made with whole eggs, ham, and cheese packs a nutritional punch:

Protein

With 24g of protein, a cheese and ham omelette provides around 50% of the protein you need daily. The eggs and ham offer a complete protein source with all 9 essential amino acids your body can’t make on its own. This keeps you feeling fuller longer compared to carb-heavy breakfasts.

Fat

About 70% of the calories in this omelette come from 29.5g of fat. This is a high percentage but the monounsaturated fats found in eggs provide health benefits. Limiting saturated fat from the cheese can help balance this.

Carbohydrates

Omelettes are naturally low carb with only 1.7g from this cheese and ham version. Make sure to add some fiber-rich fruit, veggies, or whole grains to your breakfast to meet the daily recommended fiber intake.

Cholesterol

Consuming just one cheese and ham omelette provides 442mg cholesterol, passing the 300mg daily limit. So these indulgent omelettes are best enjoyed in moderation if you’re watching your cholesterol.

Sodium

Even without added salt, a ham and cheese omelette contains 718mg sodium, which is over 30% of the recommended daily amount. The ham contributes the most sodium.

Vitamins and Minerals

A whole egg cheese and ham omelette provides vitamins A, D, E, B-12, riboflavin, and more It also contains calcium, phosphorus, selenium, zinc, iron, and other minerals Vitamin C needs to come from other sources like juice.

Tips for Lightening Up Your Omelette

If you love omelettes but want to cut the fat and calories without sacrifising flavor, here are some easy tips:

• Use 3 egg whites instead of 2 whole eggs
• Choose reduced-fat cheese
• Add veggies like spinach, tomatoes, onions, peppers
• Use leaner ham or Canadian bacon
• Limit cheese to 1 ounce
• Cook in olive oil or coconut oil instead of butter
• Skip the starchy side dishes and enjoy with salad or fresh fruit instead

Satisfying and Nutritious When Enjoyed in Moderation

A classic diner-style cheese and ham omelette is a satisfying meal any time of day, with about 377 calories and a solid 24g of muscle-building protein. While high in cholesterol and sodium, it can be part of a healthy diet when enjoyed in moderation.

Making some simple ingredient swaps helps reduce the fat, calories, and sodium so you can indulge in this protein-packed omelette without the guilt!