⏱ 10 min total

Basic Parmesan Egg White Omelet

Name: Basic Parmesan Egg White Omelet
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 serving
Ingredients: 4 large Egg white; 2 tbsp 2% milk; 1 dash Salt; 1 dash Black pepper; 1 tbsp Butter; 2 tbsp Parmesan cheese

Per 1 serving · 187 g · 6 ingredients

Calories

228

11%
of a 2,000 cal day

Protein
19g
34% of calories
Carbs
2.8g
5% of calories
Fat
15g
61% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Basic Parmesan Egg White Omelet (187 g) has 228 calories, with 19 g of protein, 2.8 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (39% DV), riboflavin (b2) (52% DV) and selenium (54% DV). Keep an eye on sodium and saturated fat, which provide 24% and 47% of the daily value.

Per 100 g

122cal

low energy density

Protein per 100 cal

8.5g

Net carbs

carbs minus fiber

Fiber

2.6 g sugar

High in

20%+ of the daily value

Protein39%
Riboflavin (B2)52%
Selenium54%

Good source of

10–19% of the daily value

Vitamin A15%
Vitamin B1218%
Calcium18%
Phosphorus18%

Watch

20%+ of the daily value

Sodium24%
Saturated fat47%

Ingredients

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

Directions

Prep 5 minCook 5 min

1
Whisk together the egg whites, Parmesan cheese, milk, salt, and pepper in a medium bowl until well combined. Set a serving plate aside.
2
Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
3
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
4
Remove the pan from heat. Using the spatula, fold a third of the omelet over onto itself. Gently push the folded side of the omelet toward the edge of the pan.
5
Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (187 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	137 μg	15%
Vitamin C	0.1 mg	0%
Vitamin D	1 μg	4%
Vitamin E	0.4 mg	2%
Vitamin K	1 μg	1%
Thiamine	0 mg	2%
Riboflavin (B2)	1 mg	52%
Niacin	0.2 mg	1%
Vitamin B6	0 mg	3%
Folate (B9)	8 μg	2%
Vitamin B12	0.4 μg	18%
Pantothenic acid	0.4 mg	9%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	175 mg	18%
Iron	0.2 mg	3%
Potassium	272 mg	6%
Magnesium	23 mg	6%
Phosphorus	125 mg	18%
Zinc	1 mg	5%
Copper	0 mg	4%
Manganese	0 mg	2%
Selenium	30 μg	54%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	31 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.1 g	—
Galactose	0.1 g	—
Glucose	0.4 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	2 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	134 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 228 calories

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

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Basic Parmesan Egg White Omelet?

One serving of Basic Parmesan Egg White Omelet (1 serving) has 228 calories, which works out to 122 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Basic Parmesan Egg White Omelet high in protein?

Yes. It has 19 g of protein per serving, and 34% of its calories come from protein (8.5 g of protein per 100 calories).

Is Basic Parmesan Egg White Omelet keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 5% of calories.

How much sodium is in Basic Parmesan Egg White Omelet?

560 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Basic Parmesan Egg White Omelet?

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

Nutrition Facts

Serving size1 serving (187 g)

Calories228

% Daily Value*

Total fat 15g	19%
Saturated fat 9.4g	47%
Trans fat 0.5g
Cholesterol 40mg	13%
Sodium 560mg	24%
Total carbohydrate 2.8g	1%
Dietary fiber 0g	0%
Total sugars 2.6g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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