1 serving (100 grams) contains 52 calories, 10.9 grams of protein, 0.2 grams of fat, and 1.1 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 | 2.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.7 g | ||
| protein | 26.0 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 11.9 mg | 0% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 388.1 mg | 8% | |
* 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 omlete
The egg white omelet is a variation of the traditional omelet that uses only the protein-rich whites of eggs, omitting the yolks. It is believed to have originated from European cuisine and has gained popularity globally as a low-fat, high-protein option, especially within the realm of health-conscious diets. Egg whites are rich in protein while being free of cholesterol and low in calories, making them a preferred choice for those aiming to build muscle, lose weight, or manage heart health. A typical serving (3 large egg whites, around 100 grams) provides approximately 10.9 grams of protein, 0 grams of fat, and only 52 calories, along with trace amounts of essential minerals like potassium and magnesium.
Health Benefits
- Excellent source of high-quality protein, which supports muscle repair and growth (10.9g protein per 100 grams).
- Low in calories and fat, aiding in weight management and heart health (0g cholesterol and 52 calories per 100 grams).
- Contains potassium, which supports healthy blood pressure regulation and muscle function.
- Rich in riboflavin (vitamin B2), which helps convert food into energy and supports skin health.
- Free from dietary cholesterol, making it a heart-friendly option for people managing cardiovascular risks.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at 40°F (4°C) or below. If separating whites from yolks, use immediately or refrigerate whites in a sealed container and use within 2-4 days.
Common Questions About Egg white omlete Nutrition
Is an egg white omelette high in protein?
Yes, an egg white omelette is an excellent source of protein. One large egg white contains approximately 3.6 grams of protein, so an omelette made with three large egg whites would provide about 10.8 grams of protein. It is a great option for those looking to increase their protein intake without adding extra fat or cholesterol.
Can I eat an egg white omelette on a keto diet?
Yes, an egg white omelette can be included in a keto diet, but it may not be the best choice on its own due to its low fat content. Keto diets typically require higher fat intake, so consider adding healthy fats like avocado, cheese, or oil to your omelette to make it more balanced for a keto-friendly meal.
What are the health benefits of an egg white omelette?
An egg white omelette is a low-calorie, low-fat meal that is rich in protein and free of cholesterol, making it ideal for those managing weight or monitoring heart health. It is also a good source of selenium and potassium, which are essential for metabolism and muscle function. However, it lacks the vitamins and healthy fats found in egg yolks, so a balanced diet is important.
How many egg whites should I use for a serving of an egg white omelette?
A standard serving size for an egg white omelette is about 3 to 4 egg whites, which provides roughly 51 to 68 calories and 10.8 to 14.4 grams of protein. This is a good portion for a single meal, but you can adjust the quantity based on your calorie and protein needs.
How does an egg white omelette compare to a whole egg omelette?
An egg white omelette is lower in calories, fat, and cholesterol compared to a whole egg omelette. For instance, one large egg contains about 70 calories and 5 grams of fat, whereas the white from one egg has only 17 calories and no fat. However, whole eggs provide important nutrients such as vitamin D, B12, and healthy fats, so incorporating both into your diet can offer a more nutrient-rich balance.
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.
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.
