Egg white vegetable omlet

Breakfast

Item Rating: 78/100

1 serving (120 grams) contains 90 calories, 12.0 grams of protein, 3.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		180
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		420 mg	18%
Total Carbohydrates		10.0 g	3%
	Dietary Fiber	2.0 g	7%
	Sugars	4.0 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		2.0 mg	11%
Potassium		500.0 mg	10%

* 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 54 cal (28.4%)

Protein: 96 cal (50.5%)

Carbs: 40 cal (21.1%)

About Egg white vegetable omlet

An egg white vegetable omelet is a health-conscious variation of the traditional omelet, originating from European cuisine and celebrated globally. This dish includes egg whites, which are high in protein but low in fat and cholesterol, combined with nutrient-rich vegetables such as spinach, bell peppers, onions, or tomatoes. It is a versatile, nutrient-packed option for breakfast or lunch, providing essential vitamins and minerals without excess calories. Egg whites are an excellent source of high-quality protein, while the vegetables contribute significant antioxidants, fiber, and phytonutrients, promoting overall health. This meal suits various dietary preferences and is quick to prepare, earning its popularity among health-conscious individuals and those watching cholesterol intake.

Health Benefits

• Promotes muscle repair and growth due to high-quality protein content in egg whites (26 grams of protein per 100 grams of egg whites).
• Supports immune health with antioxidants like vitamin C found in vegetables such as bell peppers and spinach.
• Aids digestion and heart health through dietary fiber provided by vegetables like spinach and onions.
• Maintains healthy skin and vision from vitamin A present in vegetables like spinach and carrots.
• Low cholesterol content helps lower the risk of heart disease compared to whole egg omelets.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Gluten-free diets, low-calorie diets, low-cholesterol diets, vegetarian diets (if no animal-based seasoning is used)

Not suitable for: Egg allergies, vegan diets (unless vegan egg substitutes are used)

Selection and Storage

Store unused cooked omelet in an airtight container in the refrigerator for up to 2 days. Keep egg whites refrigerated and use within 2-4 days of opening for optimal freshness.

Common Questions About Egg white vegetable omlet Nutrition

What is the nutritional content of an egg white vegetable omelet?

An egg white vegetable omelet typically contains around 70-100 calories per serving (depending on added vegetables), 14-16 grams of protein, and minimal fats (less than 1 gram). It is high in vitamins like vitamin C, vitamin A from vegetables, and low in carbohydrates (around 2-5 grams depending on the vegetables included).

Is an egg white vegetable omelet compatible with a keto diet?

Yes, an egg white vegetable omelet can fit into a keto diet when made with low-carb vegetables like spinach, mushrooms, and bell peppers. It is high in protein with very low carbohydrates. However, adding cheese or avocado can increase fat content to meet keto guidelines.

What are the health benefits or concerns of eating an egg white vegetable omelet?

Egg white vegetable omelets are a heart-healthy option as they are low in cholesterol and fats while being rich in lean protein and vitamins from vegetables. However, some concerns may include lack of fat-soluble nutrients, as egg whites are stripped of egg yolks, which are densest in certain micronutrients like choline and healthy fats.

What is the recommended serving size for an egg white vegetable omelet?

A standard serving size for an egg white vegetable omelet is 3-4 egg whites with 1 cup of mixed vegetables. This provides balanced nutrition without exceeding calorie limits for a meal. Additional toppings like cheese or avocado can be added in moderation, depending on dietary needs.

How does an egg white vegetable omelet compare to a whole egg omelet in terms of nutrition?

An egg white omelet is lower in calories and fat but lacks the healthy fats, cholesterol, and micronutrients (such as choline and vitamin D) found in egg yolks. Whole egg omelets provide more balanced nutrition, while egg white omelets are preferred for calorie control or cholesterol management.

Data Sources & Scientific References