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Basic Egg White Omelet⏱ 10 min total
Recipes

Basic Egg White Omelet

Per 1 serving · 147 g · 4 ingredients

Calories
171
9%
of a 2,000 cal day
  • Protein
    15g
    35% of calories
  • Carbs
    1g
    2% of calories
  • Fat
    12g
    63% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Basic Egg White Omelet (147 g) has 171 calories, with 15 g of protein, 1 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (29% DV), riboflavin (b2) (45% DV) and selenium (48% DV). Keep an eye on saturated fat, which provides 36% of the daily value.

Per 100 g
116cal
low energy density
Protein per 100 cal
8.5g
Net carbs
1g
carbs minus fiber
Fiber
0g
1 g sugar

High in

20%+ of the daily value

  • Protein29%
  • Riboflavin (B2)45%
  • Selenium48%

Good source of

10–19% of the daily value

  • Vitamin A11%

Watch

20%+ of the daily value

  • Saturated fat36%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 5 min
  1. 1

    Whisk the egg whites, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.

  2. 2

    Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and cook one side.

  3. 3

    Spread the egg mixture evenly across the pan. Cook each side of the omelet for about 1-2 minutes.

  4. 4

    Gently push the folded side of the omelet toward the edge of the pan. Tilt the pan over the serving plate and roll the omelet onto the plate.

  5. 5

    Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (147 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A97 μg
11%
Vitamin C0 mg
0%
Vitamin D0.2 μg
1%
Vitamin E0.3 mg
2%
Vitamin K1 μg
1%
Thiamine0 mg
0%
Riboflavin (B2)1 mg
45%
Niacin0.1 mg
1%
Vitamin B60 mg
0%
Folate (B9)6 μg
1%
Vitamin B120.1 μg
6%
Pantothenic acid0.3 mg
5%
Choline4 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium13 mg
1%
Iron0.1 mg
1%
Potassium220 mg
5%
Magnesium15 mg
4%
Phosphorus23 mg
3%
Zinc0.1 mg
1%
Copper0 mg
3%
Manganese0 mg
1%
Selenium27 μg
48%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene23 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.4 μg—
Fructose0.1 g—
Galactose0.1 g—
Glucose0.5 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.1 g—
Methionine1 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats0.4 g—
Proline1 g—
Retinol95 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.3 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 171 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 32min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Basic Egg White Omelet?

One serving of Basic Egg White Omelet (1 serving) has 171 calories, which works out to 116 calories per 100 g. That is about 8.5% of a 2,000-calorie day.

Is Basic Egg White Omelet high in protein?

Yes. It has 15 g of protein per serving, and 35% of its calories come from protein (8.5 g of protein per 100 calories).

Is Basic Egg White Omelet keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.

How much sodium is in Basic Egg White Omelet?

376 mg per serving.

How much sugar is in Basic Egg White Omelet?

1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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