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 |
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 | 2.5 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.2 g | ||
| protein | 27.5 g | 55% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 12.5 mg | 0% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 407.5 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 Eggwhite omelette
An egg white omelette is a flavorful and healthy dish prepared using only the whites of eggs, originating from European and American cuisines. This low-calorie, high-protein meal is popular among health-conscious individuals and those aiming to reduce fat intake. Egg whites are rich in high-quality protein and virtually devoid of fat and cholesterol, making the omelette a nutritious choice for breakfast, lunch, or dinner. Each large egg white contains approximately 3.6 grams of protein and minimal calories (about 17 per egg white), alongside essential nutrients like selenium, riboflavin, and potassium. The dish can be customized with vegetables, lean proteins, or herbs to enhance flavor and nutrient content while maintaining low caloric density.
Health Benefits
- Supports muscle repair and growth due to its high-quality protein: One egg white provides approximately 3.6 grams of complete protein.
- Promotes heart health by being cholesterol-free and low in saturated fats compared to whole eggs.
- Provides key micronutrients like riboflavin (B2) which aids in energy production and enzyme function.
Dietary Considerations
Selection and Storage
Store fresh egg whites in an airtight container in the refrigerator for up to 2-4 days. For longer storage, freeze egg whites in ice cube trays and transfer to a freezer bag.
Common Questions About Eggwhite omelette Nutrition
Is an egg white omelette high in protein?
Yes, an egg white omelette is an excellent source of protein. One large egg white contains about 3.6 grams of protein and almost no fat or carbohydrates, making it a lean protein choice.
Can I eat an egg white omelette on a keto diet?
An egg white omelette is low in carbs and fat, so it can fit into a keto diet if you pair it with healthy fats like avocado or cheese. However, whole eggs are usually preferred on keto for their higher fat content.
Are there any health benefits or concerns with eating an egg white omelette?
Egg white omelettes are low in calories, cholesterol, and fat, making them a heart-healthy choice. However, they lack the vitamins and healthy fats found in the yolk, such as vitamin D and choline, so they may not provide complete nutrition if eaten exclusively.
How many egg whites should I use for an omelette?
For a standard-sized omelette, you can use 3-5 egg whites, which provides about 50-90 calories and 10-18 grams of protein. Adjust the portion size based on your dietary needs and hunger level.
How does an egg white omelette compare to a whole egg omelette?
An egg white omelette is lower in calories (about 17 calories per large egg white versus 70 calories for a whole egg) and contains no fat or cholesterol. However, it lacks the vitamins and healthy fats found in the yolk, which contribute to overall nutrition and satiety.
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.
