Frederic Melton
A cheese and mushroom omelette is a tasty and filling meal, but how many calories does it contain? Well, that depends on the ingredients and the quantities used. For example, a cheese and mushroom omelette made with two large eggs, one slice of cheddar cheese, one teaspoon of olive oil, and one mushroom contains 345 calories. However, a similar omelette made with two eggs that uses a different type of cheese, such as mozzarella or ricotta, can contain 322 calories.
| Characteristics | Values |
|---|---|
| Calories | 187 (2 large eggs) to 352 (depending on the recipe and ingredients used) |
| Carbohydrates | 4g total carbs, 3g net carbs |
| Fat | 24g |
| Protein | 24g |
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What You'll Learn
Calories in cheese
The calorie content of cheese depends on several factors, including the type of cheese, the fat content of the milk used, how it's processed, and its age.
Hard and semi-hard cheeses, such as Cheddar, are aged longer and tend to have higher calorie counts compared to softer cheeses. For example, a single slice (1 oz) of Cheddar cheese contains 114 calories. However, this doesn't mean that they can't be included in a balanced diet with proper portion control. Soft cheeses are generally considered healthier options due to their milder flavour and creamier texture.
Cream cheese, for instance, tends to be highly processed, so opting for natural varieties is recommended. The calorie count of cream cheese is also dependent on the fat content of the milk used. Yogurt, another type of cheese, can have varying calorie contents depending on added sugars and overall fat content. While generally low in calories, yogurt can be high in protein and made from various sources, such as cow's milk or plant-based alternatives.
When choosing healthier cheese options, it's important to consider the fat content of the product. Full-fat dairy is high in calories, which can negatively impact weight loss plans. Additionally, highly processed cheeses tend to contain more artificial ingredients. To keep portions in check, it's helpful to know what 100 calories of popular cheeses look like.
In summary, while cheese is a delicious and nutritious addition to many dishes or as a snack, the calorie content varies significantly depending on the type of cheese and the milk used. It's important to consider portion sizes and opt for lower-calorie options if you're aiming for a balanced diet or weight loss.
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Calories in mushrooms
Mushrooms are a low-calorie food, providing a range of nutrients. One cup of raw mushrooms (70g) contains approximately 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. They are also a good source of fibre, particularly the soluble fibre beta-glucan, and have a low glycemic index, which means they are unlikely to negatively impact blood glucose or insulin response.
Mushrooms are a good source of copper, potassium, iron, and B vitamins, including vitamin B6, niacin (vitamin B3), and pantothenic acid (vitamin B5). They also contain vitamin C, magnesium, phosphorous, folate, and zinc. The vitamin D content of mushrooms can be increased by exposing them to ultraviolet light, which has benefits for bone and immune health.
Different varieties of mushrooms have varying nutrient profiles. For example, white mushrooms have slightly more calcium, while shiitake mushrooms are higher in fibre. Dried mushrooms are more concentrated in calories and other nutrients, while canned mushrooms may have higher calories and sodium content due to additives.
Mushrooms are a versatile ingredient that can be used in various dishes. They have a savoury, umami taste and a meaty texture, making them an excellent meat substitute in vegetarian and vegan recipes.
In a cheese and mushroom omelette, the mushrooms contribute a small portion of the total calories, with one mushroom containing approximately 3 calories.
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Calories in eggs
The number of calories in an egg depends on its size and how it is prepared. A single medium-sized egg will contain around 66 calories, a small egg will contain around 54 to 55 calories, and a large egg will contain around 72 to 80 calories. Most of these calories come from the yolk, which is the nutrient-dense portion of the egg, containing many essential vitamins and minerals.
Poached eggs are a popular choice for those conscious of calorie intake, as they are prepared without the addition of cooking oil or butter. Poached egg calories correspond to the values in the table above, ranging from 54 to 80 calories depending on the size of the egg.
On the other hand, frying an egg in fat will increase the overall calorie count. A fried egg can range from 85 calories if cooked with a small amount of spray oil, to around 120 calories if fried in oil and not drained. For example, a large egg cooked in a tablespoon of butter has approximately 174 calories.
Additionally, the ingredients added during preparation, such as cheese or butter, will further increase the calorie content. An omelette with three eggs and cheese cooked in butter has about 400 calories.
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Calories in olive oil
A cheese and mushroom omelette is a tasty, quick, and easy meal. It is also a low-calorie option, depending on how it is cooked and what ingredients are used. For example, one source suggests that a cheese and mushroom omelette contains 40 calories of olive oil per serving.
Olive oil is a healthy fat that is an excellent source of vitamins E and K, and it contains trace amounts of potassium. It is also rich in monounsaturated fats, which have been shown to reduce the body's total cholesterol levels, thus lowering the risk of heart disease. Olive oil also contains polyphenols, a type of antioxidant not found in other fats.
However, olive oil is calorically dense, with one tablespoon containing approximately 120 calories. While this is the same number of calories as other vegetable fats, such as canola oil, and animal fats, such as butter, it is important to consider that olive oil is 100% fat. Therefore, it should be consumed in moderation, especially if you are watching your calorie intake.
One source suggests that a teaspoon of olive oil contains approximately 40 calories, which is roughly two-thirds less than a tablespoon. Another source states that one tablespoon of olive oil (14g) provides 119 calories, 0g of protein, 0g of carbohydrates, and 14g of fat.
Incorporating extra virgin olive oil into your diet can help counteract other factors responsible for fat buildup. It provides your body with important nutrients and healthy fats, reducing cravings for nutrient-empty foods.
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Calories in other omelette fillings
A standard 2-egg omelette contains around 180–220 calories, depending on how it's prepared and what fillings are added. Fillings such as cheese, onions, and grated paneer will increase the calorie count, whereas vegetables like spinach, tomatoes, and mushrooms add minimal calories but boost volume and fibre. For example, a cheese and mushroom omelette can be a delicious, low-calorie meal, with only 3 calories coming from the mushrooms.
If you're looking for a low-calorie option, you might want to try an egg-white omelette, which is still high in protein and low in cholesterol and fat. You can add plenty of fresh vegetables to boost the flavour and your nutrient intake. Some healthy filling options include diced onions, cherry tomatoes, leafy greens, diced asparagus, sautéed mushrooms, and kalamata olives. If you want to add more protein, you can include veggie sausage, tempeh bacon, vegan chorizo, or beans.
To keep the calorie count low, it's best to avoid using too much oil or butter, as these can increase the calories without aiding weight loss. Herbs and spices like turmeric, black pepper, and coriander can add flavour without the extra calories. If you're watching your calorie intake, it's also a good idea to use olive oil or ghee in moderation and choose organic or free-range eggs for a better omega-3 profile.
So, whether you're a fitness enthusiast, a vegetarian, or just someone looking for a quick, nutritious meal, an omelette can be a great option. With the right ingredients and preparation, you can enjoy a delicious and healthy meal that fits into your dietary needs and preferences.
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Frequently asked questions
A cheese and mushroom omelette typically contains between 187 and 352 calories.
The calorie count can vary depending on the specific ingredients used, such as the type of cheese, the number of eggs, and the amount of oil or butter used for cooking.
Yes, using low-fat cheese, egg whites, or reduced amounts of oil can lower the calorie count. Additionally, the type of mushroom and the serving size can also impact the calorie content.
A plain omelette made with two large eggs typically contains around 187 calories, while adding cheese and mushrooms increases the calorie count. Other omelette fillings, such as spinach and feta cheese, can also impact the calorie content.
