1 serving (100 grams) contains 52 calories, 11.0 grams of protein, 0.2 grams of fat, and 1.1 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 | 2.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.7 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 omelette
A white omelette is a variation of the classic omelette that uses only egg whites instead of whole eggs. This dish has its origins in Western cuisine and is often associated with health-conscious diets due to its high protein content and absence of egg yolks, which reduces the fat and cholesterol. It is a low-calorie option rich in lean protein, containing essential amino acids while being virtually fat-free. A 3-egg white omelette provides approximately 51 calories, 11 grams of protein, and no saturated fats. It is versatile and often packed with vegetables like spinach, tomatoes, or mushrooms for added nutrients.
Health Benefits
- High-quality protein content supports muscle repair and growth (11g of protein per 3 egg whites).
- Low calorie and fat-free, making it ideal for weight management and heart-friendly diets.
- Rich in selenium, which supports immune function and antioxidant defenses (6.6 mcg per egg white).
Dietary Considerations
Selection and Storage
Store unused egg whites in an airtight container in the refrigerator for up to 2 days, or freeze them for up to 3 months.
Common Questions About White omelette Nutrition
Is a white omelette high in protein?
Yes, a white omelette is high in protein. One large egg white contains approximately 3.6 grams of protein and only 17 calories. A typical white omelette made with three egg whites provides around 10.8 grams of high-quality, complete protein.
Can I eat a white omelette on a keto diet?
Yes, a white omelette fits well into a keto diet as it is very low in carbohydrates, with each egg white containing less than 0.5 grams of carbs. However, since egg whites are low in fat, you may need to add keto-friendly fats such as butter, olive oil, or avocado to meet your fat intake requirements.
What are the health benefits or concerns of eating a white omelette?
White omelettes provide a lean source of protein and are low in calories, making them a good choice for weight management. However, they lack the vitamins and minerals found in egg yolks, such as vitamin D, B12, and healthy fats. Eating them exclusively may result in missing out on these nutrients.
What is the recommended serving size for a white omelette?
A typical serving size is a white omelette made with 3-5 egg whites, which provides about 10.8-18 grams of protein and only 51-85 calories. This portion is sufficient for most adults as part of a balanced meal.
How does a white omelette compare to a whole egg omelette?
A white omelette is lower in calories and fat compared to a whole egg omelette since it excludes the yolks. However, it also lacks important nutrients found in egg yolks, such as vitamin D, choline, and healthy fats. Whole egg omelettes are more nutrient-dense, while white omelettes are a better choice for those limiting calories or fat.
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.
