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 | 0.5 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 White egg omelette
A white egg omelette is a simple yet nutritious dish made by using only the egg whites, often discarding the yolks for a lower calorie and cholesterol alternative. This dish has roots in various cuisines worldwide, including French and American, where it is appreciated for its light texture and versatility. Egg whites are mostly composed of protein and water, with minimal fat and carbohydrates, making them a high-protein, low-calorie food. A 100g serving of egg whites contains approximately 10.9g of protein and only 52 calories, along with trace amounts of potassium, magnesium, and selenium. The absence of egg yolk makes it a popular choice among fitness enthusiasts and those monitoring cholesterol intake.
Health Benefits
- Supports muscle repair and growth due to its high-quality protein content (10.9g per 100g of egg whites).
- Promotes healthy metabolism with selenium, an essential mineral for thyroid function.
- Provides a low-calorie option for weight management, with only 52 calories per 100g serving.
Dietary Considerations
Selection and Storage
Store egg whites in a sealed container in the refrigerator and use within 2-4 days for optimal freshness. Cook thoroughly to ensure food safety.
Common Questions About White egg omelette Nutrition
Is a white egg omelette high in protein?
Yes, a white egg omelette is an excellent source of protein. Egg whites contain approximately 3.6 grams of protein per large egg while being low in fat. A typical white egg omelette made with three egg whites provides around 10-11 grams of protein, making it a great choice for muscle repair and growth.
Can I eat a white egg omelette on a keto diet?
Yes, you can include a white egg omelette in a keto diet, but it should be paired with high-fat ingredients since egg whites are low in fat. Egg whites are naturally low in carbs, containing less than 1 gram of carbohydrates per serving, making them compatible with keto guidelines.
What are the health benefits or concerns of a white egg omelette?
A white egg omelette offers health benefits such as being low in calories, fat-free, and an excellent source of protein, which supports muscle health and satiety. However, egg whites lack many of the vitamins and minerals found in egg yolks, like vitamin D and choline, so consuming only egg whites may lead to nutrient deficiencies if not balanced with other foods.
What is the recommended serving size for a white egg omelette?
A recommended serving size for a white egg omelette is typically made using 3-4 egg whites, providing around 10-14 grams of protein and approximately 50 calories. This portion is suitable for most adults, although you can adjust based on individual activity levels and dietary goals.
How does a white egg omelette compare to a whole egg omelette?
A white egg omelette is lower in calories and fat compared to a whole egg omelette because it excludes the yolks, which contain the majority of the egg's fat and cholesterol. However, whole eggs provide essential nutrients like vitamin D, choline, and healthy fats, making them more nutrient-dense overall.
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.
