1 serving (135 grams) contains 124 calories, 12.3 grams of protein, 6.9 grams of fat, and 3.4 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
124.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.9 g | 8% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 5.4 mg | 1% | |
| Sodium | 349.6 mg | 15% | |
| Total Carbohydrates | 3.4 g | 1% | |
| Dietary Fiber | 0.3 g | 1% | |
| Sugars | 1.0 g | ||
| protein | 12.3 g | 24% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 18.9 mg | 1% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 256.5 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Egg white frittata
An egg white frittata is a light and protein-packed dish originating from Italian cuisine, adapted to modern diets for its lower calorie and fat content compared to a traditional frittata. Made by whisking egg whites and combining them with vegetables, herbs, and occasionally lean proteins, it serves as a versatile and nutrient-dense dish. Egg whites are a rich source of high-quality protein while being virtually free of fat and cholesterol, making them an excellent option for those seeking a heart-healthy meal. A single large egg white contains about 17 calories and 3.6 grams of protein. Adding vegetables such as spinach, tomatoes, and peppers enhances the dish with fiber, vitamins, and antioxidants for a balanced nutritional profile.
Health Benefits
- High in protein: Egg whites provide complete proteins with all essential amino acids, which support muscle repair and growth.
- Low in fat and cholesterol: With no cholesterol and less than 0.1 grams of fat per egg white, they can contribute to heart health by improving lipid profiles.
- Rich in potassium: Vegetables like spinach in the frittata add potassium, an electrolyte that aids in blood pressure regulation.
- Contains antioxidants: Ingredients like tomatoes provide lycopene, an antioxidant that supports skin health and reduces inflammation.
- Low calorie density: This dish is low in calories, making it suitable for weight management while maintaining nutrient intake.
Dietary Considerations
Selection and Storage
Store cooked frittata in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave to maintain texture and flavor.
Common Questions About Egg white frittata Nutrition
Is egg white frittata high in protein?
Yes, egg white frittata is high in protein while being relatively low in calories. One large egg white contains approximately 3.6 grams of protein, making it an excellent source of lean protein for muscle building and repair. A typical serving of egg white frittata can provide around 10-15 grams of protein, depending on the recipe and additional ingredients.
Can I eat egg white frittata on a keto diet?
Yes, you can eat egg white frittata on a keto diet, but you may need to add fat to meet keto macro requirements. Egg whites are very low in carbohydrates and fat, so incorporating high-fat ingredients like cheese, avocado, or cream into the frittata can help align it with keto guidelines.
What are the health benefits and concerns of eating egg white frittata?
Egg white frittata provides lean protein, minimal fat, and essential nutrients such as potassium and selenium, making it a heart-healthy option. However, because egg whites lack the vitamins and healthy fats found in egg yolks, relying solely on egg whites may lead to nutrient deficiencies unless other sources of those nutrients are included in your diet.
What is a recommended portion size for an egg white frittata?
A recommended portion size for an egg white frittata is around 4-6 egg whites per person. This portion provides approximately 72-108 calories and 14-21 grams of protein. You can adjust the size based on your dietary needs and hunger level.
How does egg white frittata compare to a whole egg frittata?
An egg white frittata is lower in calories, cholesterol, and fat compared to a whole egg frittata, making it suitable for those monitoring their fat or cholesterol intake. However, whole egg frittatas provide more vitamins like A, D, E, and K, as well as healthy fats. Choosing between the two depends on your dietary priorities and nutritional needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Egg white frittata DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
