Putting together your weight loss diet can be a challenge with all the possibilities. What about omelets, are they good for weight loss or fattening?
An omelet is a popular way to prepare eggs. Alternative preparing methods are great if you like some variation in the foods you eat. Omelets are especially great in that case since you can easily add a wide variety of other ingredients to it.
If you choose the best omelet ingredients, omelets can help you lose weight by helping you feel fuller without adding too many calories to your diet.
Find out the nutritional values of of a plain omelet and what some of the most weight loss friendly ingredients are to add to an omelet.
How do you make an omelet?
In its most simple form an omelet is just beaten eggs cooked in a pan, likely with some cooking oil or butter.
One of the great things about omelets is that it combines great with a wide variety of other ingredients like meat, vegetables, cheese, and more. Depending on the additional ingredients you use in what ratios, the nutrition value of your omelet varies.
This article will start by looking at the nutrition values of a regular omelet. After that you will learn what the best omelet ingredients are when trying to lose weight.
Micronutrients in omelets
The first thing to look at is the amount of micronutrients in omelets.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of omelet provides you with approximately (1):
- Selenium: 38% of the DV (Daily Value)
- Riboflavin: 24% of the DV
- Vitamin B12: 18% of the DV
- Phosphorus: 16% of the DV
- Vitamin B5: 12% of the DV
- Vitamin A: 11% of the DV
- Folate: 10% of the DV
- Iron: 9% of the DV
- Vitamin D: 7% of the DV
- Sodium: 7% of the DV
- Vitamin E: 6% of the DV
- Vitamin K: 6% of the DV
- Vitamin B6: 6% of the DV
- Zinc: 6% of the DV
- Calcium: 5% of the DV
And some other vitamins and minerals in less significant amounts. That is a good amount of vitamins and minerals compared to a lot of whole foods.
Omelet alone will likely not be enough to hit your daily vitamin and mineral goals but it can help you a good amount with that.
Protein in omelets for weight loss
Another thing in food that can help you on your weight loss journey is the amount of protein in it.
Omelets contain about 10.6 grams of protein per 100 grams. To compare, salmon contains around 25.4 grams per 100 grams (2).
That is a good amount of protein per 100 grams compared to many other protein sources.
Eating enough protein will also help you prevent muscle loss. Since muscle helps you burn extra calories throughout the day this is a big plus for protein and omelets for weight loss.
Do keep in mind that overdoing it with protein isn’t good either.
Do omelets help you lose weight?
Before knowing whether or not omelets deserve a spot in your weight loss diet you still need a final piece of the puzzle. The number of calories in omelets.
Basic omelets contain around 157 calories per 100 grams. 2.3 these calories come from the carbohydrates (0.7 g per 100 grams). An omelet with 1 egg would contain around 80 calories depending on how big the egg is and the amount of cooking oil you use.
This makes omelets a great option for low carb diets like the keto diet. Keep in mind that too much protein can also kick you out of ketosis.
In general, the number of calories in omelets is not that high but also not that low. Fruits and vegetables are usually lower in calories than omelets.
Even with that in mind omelets are still a relatively low-calorie food that can help you feel fuller with its fiber and protein content and provide you with important vitamins and minerals.
Depending on your current diet omelets can help you lose weight by helping you feel a lot fuller without adding that many calories to your diet. This can help you avoid higher-calorie foods that may interfere with your weight loss.
What you compare omelets with is key. If you still struggle with overeating calories there are less fattening food options that can benefit your weight loss more than omelets.
Is it OK to eat omelets every day?
Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.
In the past there have been worries about foods higher in cholesterol like omelets.
Another point is that consuming enough micronutrients is important for both your short and long-term health and weight loss. Omelets can help you a good amount with this but you will need other food as well.
In short, if you have a history of high cholesterol you might want to limit how many omelets you eat to play it safe. If not eating an omelet of a few eggs a day shouldn’t be a problem and even beneficial due to the important nutrients in it.
How to make an omelet for weight loss
Something people who like some variation in their food like to hear is that omelets combine great with a wide variety of ingredients. You do have to keep in mind that some ingredients are better than others for weight loss.
For most people trying to lose weight the ultimate addition to an omelet is the complete list of vegetables. Some examples of common vegetables to add to an omelet include spinach, asparagus, onions, zucchini,…
Other very weight loss friendly omelet ingredients that don’t fit the vegetable list are tomatoes, avocado, mushrooms, herbs, and spices.
You can also add meats (that includes fish) to your omelet. These are usually a bit higher in calories than the ingredients mentioned above but still generally weight loss friendly.
Potatoes and beans are also good omelet ingredient options.
Lastly, another tasty omelet ingredient is cheese. You do have to exercise some portion control with this combination since cheese is not the lowest-calorie food.
The details of some ingredients in omelets matter more than others when it comes to weight loss. For example, adding one tablespoon of olive oil more to an omelet would add 119 calories (5).