Egg, whole, cooked, omelet

Fun Facts

1. If you’re healthy, and don’t have high cholesterol or cardiovascular disease, you can eat up to one egg daily, according to the Harvard School of Public Health.
2. The calories you’ll get from an omelet increase as the eggs pick up some of the fat you use in the pan, so use as little fat as possible. For example, a plain, two-egg omelet has about 43 more calories than two raw eggs. As a general guideline, plan on getting 188 calories from two large, whole eggs cooked into an omelet.
3. They also contain 12.9 grams of complete protein, which is 28 percent of women’s recommended daily allowance, and 23 percent of men’s. You can also count on getting at least 10 percent of your recommended daily allowance of iron, folate and vitamins A, D and B-12.
4. Two eggs cooked into an omelet have 14 grams of total fat. If you’re tracking your fat intake, you’ll need to know that this amount accounts for 126 of the total calories. The total fat includes 382 milligrams of cholesterol, which is over the recommended daily intake of 300 milligrams established by the American Heart Association.