1 serving (150 grams) contains 120 calories, 18.0 grams of protein, 3.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 8.0 g | 2% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 28.8 g | 57% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80.0 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 480 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
Source of Calories
About Egg white veggie omelette
An egg white veggie omelette is a high-protein dish originating from Western cuisine and is commonly enjoyed as a nutritious breakfast or light meal. It is made by combining egg whites with a variety of chopped vegetables such as spinach, bell peppers, onions, and tomatoes, and is often seasoned with herbs and spices for added flavor. Egg whites are low in calories and fat but rich in protein, containing approximately 3.6 grams of protein and only 17 calories per large egg white. The vegetables contribute dietary fiber, vitamins, and minerals, making this dish a well-rounded choice for those seeking a low-fat, nutrient-dense meal.
Health Benefits
- High in protein, which supports muscle repair and growth—each large egg white provides 3.6 grams of protein.
- Low in calories and fat, making it ideal for weight management and heart health.
- Includes vegetables rich in antioxidants like vitamin C and beta-carotene, which boost immune health and reduce inflammation.
- A good source of dietary fiber from vegetables, promoting healthy digestion.
- Provides potassium from vegetables like spinach and tomatoes, supporting healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store egg whites in the refrigerator and use them within 2-4 days once opened. Wash and chop vegetables just before preparation to retain their freshness and nutrient content.
Common Questions About Egg white veggie omelette Nutrition
Is an egg white veggie omelette high in protein?
Yes, an egg white veggie omelette is high in protein. Egg whites contain approximately 3.6 grams of protein each, and combined with vegetables like spinach or peppers, it provides a lean source of protein ideal for muscle repair and maintenance without added fats.
Can I eat an egg white veggie omelette on a keto diet?
An egg white veggie omelette can fit on a keto diet if prepared carefully. While egg whites are low in carbs, they also lack the fat typically preferred in keto diets, so adding a keto-friendly fat like avocado or cheese may be necessary to meet macronutrient goals.
What are the health benefits of eating an egg white veggie omelette?
Egg white veggie omelettes are low in calories, high in protein, and nutrient-dense thanks to the addition of vegetables. They can support weight management, muscle building, and provide essential vitamins like vitamin C and A from vegetables, without the cholesterol found in egg yolks.
How much of an egg white veggie omelette should I eat in one serving?
A typical serving for most people would be 2-4 egg whites combined with about a cup of vegetables, depending on your nutritional needs and calorie goals. This portion would provide roughly 60-120 calories and 7-14 grams of protein.
How does an egg white veggie omelette compare to a whole egg omelette?
An egg white veggie omelette is lower in calories and has no cholesterol compared to a whole egg omelette, making it a leaner option. However, a whole egg omelette provides additional nutrients such as healthy fats and vitamins like vitamin D and B12 from the yolk.
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.
