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 | 1.2 g | ||
| protein | 26.2 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 whites omlette
An egg whites omelette is a protein-rich dish made using the whites of eggs, often cooked with vegetables and seasonings. Popular in various cuisines, particularly in Western and health-conscious diets, it offers a low-calorie, low-fat alternative to whole egg omelettes. Egg whites are an excellent source of high-quality protein, containing all nine essential amino acids necessary for muscle repair and growth. They are virtually fat-free, cholesterol-free, and low in carbohydrates, making them ideal for those looking to manage weight or support cardiovascular health. With only 17 calories per large egg white (33 grams), this dish combines versatility and nutrition, appealing to those following healthy eating plans or requiring a light meal option with high protein content.
Health Benefits
- Supports muscle repair and growth due to high-quality protein content, featuring all essential amino acids.
- Contains no cholesterol or fat, promoting heart health and reducing dietary cholesterol intake risks.
- Low in calories and aids in weight management as one large egg white has approximately 17 calories.
- Provides riboflavin (7% of the daily value per egg white) which supports energy production and healthy skin.
- Hydration benefits due to its high water content, making up about 88% of egg white composition.
Dietary Considerations
Selection and Storage
Store egg whites in an airtight container in the refrigerator and use within 2-4 days. For extended storage, freeze them in ice cube trays and thaw in the refrigerator before use.
Common Questions About Egg whites omlette Nutrition
Are egg white omelets high in protein?
Yes, egg white omelets are high in protein while being low in calories. One large egg white contains about 3.6 grams of protein and only 17 calories, making it an excellent choice for building and repairing muscles while maintaining a low-calorie intake.
Can I eat an egg white omelet on a keto diet?
Yes, you can eat an egg white omelet on a keto diet, but it is recommended to pair it with healthy fats like avocado, cheese, or olive oil to meet the high-fat requirements of the diet. Be mindful that egg whites alone are low in fat and carbs, which may not provide sufficient energy for ketosis.
What are the health benefits and concerns of eating an egg white omelet?
Egg white omelets are low in fat, cholesterol, and calories, making them heart-friendly and suitable for weight management. However, they lack key nutrients like vitamin D, vitamin B12, and healthy fats found in egg yolks. Overconsumption of egg whites without yolks could lead to nutrient imbalances over time.
What is the recommended portion size for an egg white omelet?
A typical serving of an egg white omelet is made from 4–6 egg whites, providing about 72–108 calories and 14.4–21.6 grams of protein. Adjust portion sizes based on your protein needs and calorie goals.
How do egg white omelets compare to whole egg omelets?
Egg white omelets are lower in calories, fat, and cholesterol compared to whole egg omelets. However, whole egg omelets provide more vitamins and minerals, such as vitamin D, B12, and healthy fats. Choose egg whites for a low-calorie protein option, but include whole eggs if you want a more nutrient-dense meal.
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.
