1 serving (120 grams) contains 150 calories, 20.0 grams of protein, 5.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.0 g | 12% | |
| Saturated Fat | 3 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 600 mg | 26% | |
| Total Carbohydrates | 10.0 g | 3% | |
| Dietary Fiber | 4.0 g | 14% | |
| Sugars | 4.0 g | ||
| protein | 40.0 g | 80% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100.0 mg | 7% | |
| Iron | 3 mg | 16% | |
| Potassium | 600 mg | 12% | |
* 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 Eggwhite broccili omlette
An egg white broccoli omelet is a nutritious, protein-rich dish commonly associated with health-conscious cuisine. Originating from Western culinary traditions, omelets are versatile and often adapted to include various ingredients such as vegetables and cheese. By using egg whites, this variation reduces fat and cholesterol content while maintaining high-quality protein. Broccoli, a nutrient-dense cruciferous vegetable, adds fiber, vitamins C, K, and folate to the profile, resulting in a healthy, low-calorie meal option. A typical serving provides approximately 15-20 grams of protein, 3 grams of carbohydrates, and minimal fat, making it suitable for weight management or post-workout recovery meals.
Health Benefits
- Egg whites are an excellent source of high-quality, low-fat protein, promoting muscle repair and growth.
- Broccoli is rich in vitamin C (81 mg per cup), supporting immune health and collagen production.
- This dish is high in choline from egg whites, which aids brain health and cognitive function.
- With broccoli providing vitamin K (92 mcg per cup), it supports bone health and proper blood clotting.
- The fiber in broccoli promotes digestive health and contributes to satiety, aiding weight management.
Dietary Considerations
Selection and Storage
Prepare fresh when possible for best taste and nutritional quality. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Common Questions About Eggwhite broccili omlette Nutrition
Is an egg white broccoli omelette high in protein?
Yes, an egg white broccoli omelette is high in protein. Egg whites contain approximately 3.6 grams of protein per egg with virtually no fat or cholesterol, while broccoli contributes an additional small amount of plant-based protein along with fiber and essential vitamins.
Can I eat an egg white broccoli omelette on a keto diet?
An egg white broccoli omelette is not ideal for a strict keto diet because egg whites are low in fat and primarily composed of protein. However, it can fit into a low-carb plan if paired with higher-fat ingredients like cheese or avocado.
What are the health benefits of an egg white broccoli omelette?
This omelette is a low-calorie, nutrient-dense meal rich in protein and vitamins. Egg whites provide a lean source of protein, while broccoli is packed with vitamin C, vitamin K, and fiber, supporting immune health and digestion. It's also free of cholesterol, making it heart-healthy.
What is the recommended portion size for an egg white broccoli omelette?
A standard portion size is 3-4 egg whites and about 1/2 to 1 cup of chopped broccoli. This provides around 100-120 calories and sufficient protein for a light, balanced meal. Portion sizes can be adjusted based on your caloric and protein needs.
How does an egg white broccoli omelette compare to a whole egg omelette?
An egg white broccoli omelette is lower in calories, fat, and cholesterol compared to a whole egg omelette. However, a whole egg omelette contains more nutrients like vitamin D, choline, and healthy fats. Choosing between the two depends on dietary preferences and nutritional goals.
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.
