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 |
189.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 28.4 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 473.2 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 Vegetable egg white omelette
A vegetable egg white omelette is a nutritious dish often associated with Western cuisine and breakfast traditions, popular for its simplicity and health benefits. Made from egg whites and fresh vegetables like spinach, tomatoes, and bell peppers, it is low in calories and high in protein, catering to health-conscious individuals. Egg whites are naturally fat-free and rich in high-quality protein while the vegetables provide essential vitamins such as vitamin C, vitamin A, and potassium. This dish is an excellent choice for those seeking a nourishing meal that supports muscle repair and immune function, with minimal saturated fat content compared to whole egg-based recipes.
Health Benefits
- Supports muscle repair and growth due to high-quality protein (egg whites contain approximately 11 grams of protein per 100 grams).
- Promotes cardiovascular health, as egg whites are free from cholesterol and saturated fat.
- Boosts immune system function with vegetables like bell peppers, which are rich in vitamin C (providing up to 169% of the daily value per serving).
Dietary Considerations
Selection and Storage
Store raw egg whites in the refrigerator at 4°C (39°F) for up to 2-4 days. Prepare vegetables fresh to preserve their nutrient content.
Common Questions About Vegetable egg white omelette Nutrition
Is a vegetable egg white omelette high in protein?
Yes, a vegetable egg white omelette is high in protein. Egg whites contain about 3.6 grams of protein per large egg with minimal fat and calories. Adding vegetables like spinach or bell peppers won’t add much protein but will increase the vitamins and fiber content.
Can I eat a vegetable egg white omelette on a keto diet?
A vegetable egg white omelette can be included in a keto diet as long as the vegetables used are low in carbohydrates, such as spinach, mushrooms, or zucchini. Keep in mind that egg whites alone are low in fat, so you may need to balance the meal with added healthy fats like avocado or olive oil to maintain the keto macronutrient ratio.
What are the health benefits of a vegetable egg white omelette?
A vegetable egg white omelette is a great source of lean protein, low in fat and calories, making it ideal for weight management. It also provides important vitamins and antioxidants from the vegetables, such as Vitamin C from bell peppers and Vitamin K from spinach, which support immune health and bone health, respectively.
What is the recommended portion size for a vegetable egg white omelette?
An ideal portion size for a vegetable egg white omelette is made from 3-4 large egg whites and about 1 cup of mixed vegetables. This provides around 80-100 calories and 12-14 grams of protein, making it suitable for a light meal or snack.
How does a vegetable egg white omelette compare to a whole egg omelette?
A vegetable egg white omelette is lower in calories and fat compared to a whole egg omelette because egg whites lack the fat and cholesterol found in yolks. However, a whole egg omelette contains more nutrients like Vitamin D, choline, and healthy fats, which are essential for brain and heart health. The choice depends on your dietary goals and nutritional needs.
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.
