1 serving (100 grams) contains 52 calories, 11.0 grams of protein, 0.2 grams of fat, and 1.0 grams of carbohydrates.
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Nutrition Information
Calories |
123.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 395.2 mg | 17% | |
| Total Carbohydrates | 2.4 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.2 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 11.9 mg | 0% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 321.4 mg | 6% | |
* 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 omelette
An egg white omelette is a popular dish derived from separating egg whites from yolks, commonly used in Western cuisines and fitness-oriented diets. It is light, versatile, and nutrient-rich while being low in calories and fat, thanks to the absence of the egg yolk. Egg whites are primarily composed of protein—specifically albumin—and contain essential nutrients like riboflavin and niacin, making them an excellent option for muscle repair and energy metabolism. One egg white contains an average of 17 calories, 3.6 grams of protein, and negligible fat and carbohydrates, which supports balanced eating patterns and weight management strategies. Egg white omelettes are often paired with vegetables, herbs, and spices for enhanced flavor and nutritional value, providing satiety without compromising dietary goals.
Health Benefits
- Supports muscle growth and repair due to high-quality protein (3.6g per egg white).
- Aids energy production, as egg whites are a source of riboflavin (0.15mg per egg white).
- Low cholesterol content helps maintain healthy lipid profiles for better heart health.
- Contains selenium (6.6mcg per egg white), which supports antioxidant activity and a strong immune system.
- Low calorie count supports weight management and calorie-controlled diets.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at 40°F (4°C) and use within the expiration date. Separate whites from yolks carefully to avoid contamination and consume immediately or refrigerate in an airtight container for up to two days.
Common Questions About Egg white omelette Nutrition
Is an egg white omelette high in protein?
Yes, an egg white omelette is high in protein. Each large egg white contains about 3.6 grams of protein, and a standard omelette made with 3 egg whites provides approximately 10.8 grams of protein, making it an excellent low-calorie, high-protein option for meals.
Can I eat an egg white omelette on a keto diet?
Yes, you can eat an egg white omelette on a keto diet, but it may not be ideal on its own. Egg whites are low in both carbs and fats, so to make it more keto-friendly, pair it with high-fat ingredients like cheese, avocado, or cooked in healthy fats like olive oil.
What are the health benefits or concerns of eating an egg white omelette?
Egg white omelettes are low in calories, cholesterol-free, and an excellent source of high-quality protein, making them a great option for weight management and heart health. However, they lack the vitamins (like B12 and D) and healthy fats found in egg yolks, so they may not provide the same level of nutrients as whole eggs.
How many egg whites should I use for an omelette?
A standard serving size is about 3-4 egg whites for an omelette, which will provide roughly 11-14 grams of protein and under 70 calories. Adjust the portion size based on your dietary needs, but this is a common amount for a balanced meal.
How does an egg white omelette compare to a whole egg omelette?
An egg white omelette is lower in calories and cholesterol, as it lacks the yolks. A whole egg omelette, however, is richer in nutrients like vitamin D, choline, and healthy fats. Depending on your dietary goals, an egg white omelette is better for reducing calorie and fat intake, whereas whole eggs provide more nutritional benefits overall.
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.
- Dietary Protein and Muscle Health: Eggs and Egg-Derived ProteinsNational Institutes of Health (NIH) - PubMedDiscusses the health benefits of egg-derived proteins for muscle health, relevant for the protein-rich profile of egg white omelettes.
- Nutritional Guidelines for Americans, 2020-2025: Protein FoodsDietary Guidelines for AmericansHighlights the importance of protein foods like eggs in dietary recommendations, which applies to egg white omelettes.
- Eggs and Cardiometabolic Health: A Source of ControversyAmerican Journal of Clinical NutritionExplores the role of eggs, including egg whites, in cardiometabolic health, relevant for understanding health implications of egg white omelettes.
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.
