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 omelet
An egg white omelet is primarily made by using the clear, protein-rich part of eggs, commonly known as egg whites. Originating in various cuisines across the world, it has gained popularity as a health-conscious alternative to traditional omelets. Egg whites are low in calories but high in protein, containing about 3.6 grams of protein per egg white and negligible fat. This dish is often paired with vegetables and spices for added flavor and nutrients, making it a versatile option for breakfast or a light meal. It's especially favored in fitness and weight management diets due to its nutrient density without excess fat or cholesterol—traits sourced from the absence of egg yolks. Egg white omelets also offer a range of micronutrients, such as selenium, potassium, and B vitamins, which support overall health and wellness.
Health Benefits
- Supports muscle growth and repair due to high-quality protein (3.6 grams per egg white).
- Promotes heart health due to the absence of cholesterol and saturated fats in egg whites.
- Provides antioxidant support from selenium, which helps protect cells from oxidative damage.
- Contributes to energy metabolism through B vitamins like riboflavin.
- Aids electrolyte balance due to the presence of potassium.
Dietary Considerations
Selection and Storage
Egg whites should be separated from yolks and stored airtight in the refrigerator for up to 2-4 days. Cook omelets immediately to ensure freshness and avoid bacterial growth.
Common Questions About Egg white omelet Nutrition
Is an egg white omelet high in protein?
Yes, an egg white omelet is high in protein. On average, three large egg whites provide approximately 10.8 grams of protein and only about 51 calories, making it an excellent option for a low-calorie, high-protein meal.
Can I eat an egg white omelet on a keto diet?
Yes, you can eat an egg white omelet on a keto diet, but it's worth noting that egg whites are low in fat and primarily provide protein. To meet keto's high-fat requirements, consider adding ingredients like cheese, avocado, or oils to balance the macronutrient profile.
What are the health benefits of an egg white omelet?
An egg white omelet is low in calories, fat, and cholesterol, making it a heart-healthy choice. It is also a good source of high-quality protein, which supports muscle repair and maintenance. However, it lacks the vitamins and healthy fats found in egg yolks, so balancing your diet is important.
What is a recommended serving size for an egg white omelet?
A typical serving size for an egg white omelet is 3-4 egg whites, which provides around 51-68 calories and 11-14 grams of protein. You can adjust portion sizes based on your dietary needs and add vegetables or lean proteins for a more filling dish.
How does an egg white omelet compare to a whole egg omelet?
An egg white omelet is lower in calories, fat, and cholesterol compared to a whole egg omelet. However, whole eggs provide essential nutrients like vitamin D, choline, and healthy fats found in the yolk. Choose egg whites if you're looking to reduce fat and cholesterol, or combine whole eggs and egg whites for a balance of nutrients.
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 omelet 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.
