⏱ 15 min totalCheese Egg White Omelette
Per 1 serving · 274 g · 7 ingredients
of a 2,000 cal day
- Protein37g39% of calories
- Carbs2.7g3% of calories
- Fat25g58% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Cheese Egg White Omelette (274 g) has 392 calories, with 37 g of protein, 2.7 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (75% DV), Vitamin A (26% DV) and riboflavin (b2) (86% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 37%, 68% and 83% of the daily value.
High in
20%+ of the daily value
- Protein75%
- Vitamin A26%
- Riboflavin (B2)86%
- Vitamin B1243%
- Pantothenic acid25%
- Choline29%
Good source of
10–19% of the daily value
- Vitamin B611%
- Folate (B9)10%
- Iron14%
Watch
20%+ of the daily value
- Sodium37%
- Saturated fat68%
- Cholesterol83%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large Egg- 🥄1 dash Salt
¼ cup, shredded Mozzarella cheese
1 dash Black pepper
4 egg white (separated from yolk) Egg white
½ tbsp Butter
¼ cup, shredded Cheddar cheese
Directions
- 1
Whisk the whole egg with the egg whites, then season with salt and pepper.
- 2
Heat a non-stick skillet over medium-low heat and add the butter, allowing it to melt.
- 3
Pour the egg mixture into the skillet, swirling the pan to cover the entire surface evenly. Continue swirling until the eggs begin to set.
- 4
Sprinkle the cheeses over half of the omelette, then fold the other side over and cook for about one minute until the cheese melts.
- 5
Gently slide the omelette onto a plate and serve immediately.
Vitamins & minerals
Amounts for 1 serving (274 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 238 μg | 26% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 1 mg | 86% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 40 μg | 10% |
| Vitamin B12 | 1 μg | 43% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 159 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 451 mg | 45% |
| Iron | 1 mg | 14% |
| Potassium | 378 mg | 8% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 388 mg | 55% |
| Zinc | 2 mg | 22% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.1 mg | 2% |
| Selenium | 59 μg | 108% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 47 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.2 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 235 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 392 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Cheese Egg White Omelette?
One serving of Cheese Egg White Omelette (1 serving) has 392 calories, which works out to 143 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Cheese Egg White Omelette high in protein?
Yes. It has 37 g of protein per serving, and 39% of its calories come from protein (9.5 g of protein per 100 calories).
Is Cheese Egg White Omelette keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Cheese Egg White Omelette?
848 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cheese Egg White Omelette?
1.7 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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