1 serving (100 grams) contains 52 calories, 10.9 grams of protein, 0.2 grams of fat, and 1.1 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
130 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 415 mg | 18% | |
| Total Carbohydrates | 2.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.8 g | ||
| protein | 27.2 g | 54% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 12.5 mg | 0% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 337.5 mg | 7% | |
* 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 omlette
An egg white omelette is a variation of the classic omelette, made exclusively using the whites of eggs rather than the whole egg. This dish is commonly associated with healthy diets, popular in Western cuisine, and widely enjoyed as a breakfast or light meal option. Egg whites contain high-quality protein and are naturally low in calories, fat, and cholesterol, making them ideal for those seeking lean sources of nutrition. With notable levels of riboflavin, potassium, and magnesium, egg whites provide essential nutrients while omitting the fat and cholesterol found in the yolk. A typical serving also contains minimal carbohydrates, making it favorable for low-carb diets. Egg white omelettes can be customized with vegetables, lean meats, or spices to enhance flavor and nutritional value without compromising health-conscious goals.
Health Benefits
- Supports muscle health due to high-quality protein (around 4 grams per egg white).
- Promotes electrolyte balance with potassium content (around 54 mg per egg white).
- Contributes to energy production through riboflavin (10% of the daily value per large egg white).
Dietary Considerations
Selection and Storage
Keep egg whites refrigerated in an airtight container or their original packaging and use within 3-4 days after separating from the yolks. Ensure proper cooking to avoid risk of salmonella.
Common Questions About Egg white omlette Nutrition
Is an egg white omelette high in protein?
Yes, an egg white omelette is high in protein. One large egg white contains about 3.6 grams of protein and only 17 calories, making it an excellent low-calorie protein source. A typical three egg white omelette provides approximately 10.8 grams of protein.
Can I eat an egg white omelette on a keto diet?
Yes, an egg white omelette can fit into a keto diet, but it is lower in fat compared to whole eggs. To make it more keto-friendly, you can cook it in butter or oil and add high-fat ingredients like cheese or avocado.
Are there any health benefits or concerns with eating egg white omelettes?
Egg white omelettes are low in calories and fat while being rich in protein, making them great for weight loss and muscle building. However, they lack the vitamins and minerals found in egg yolks, such as Vitamin D and choline, so they shouldn't entirely replace whole eggs in your diet.
What is the recommended serving size for an egg white omelette?
A recommended serving size usually includes 3-5 egg whites, providing 11-18 grams of protein and around 50-85 calories. Adjust the quantity based on your dietary needs and activity level.
How does an egg white omelette compare to a whole egg omelette?
An egg white omelette is lower in calories and fat compared to a whole egg omelette, as it excludes the nutrient-rich yolk. While egg whites are a lean protein source, whole eggs provide additional nutrients like Vitamin D, B12, and healthy fats, making them more nutritionally balanced.
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.
