⏱ 20 min total

Egg White and Mushroom Omelet

Name: Egg White and Mushroom Omelet
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: 4 large Egg white; 2 tbsp 2% milk; 1 dash Salt; 1 dash Black pepper; 1 tsp Olive oil; 1 cup, pieces or slices White mushrooms

Per 1 serving · 238 g · 6 ingredients

Calories

139

7%
of a 2,000 cal day

Protein
18g
51% of calories
Carbs
4.8g
14% of calories
Fat
5.5g
36% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Egg White and Mushroom Omelet (238 g) has 139 calories, with 18 g of protein, 4.8 g of carbohydrates and 5.5 g of fat. Most of its energy comes from protein (51% of calories). It is high in protein (35% DV), riboflavin (b2) (69% DV) and pantothenic acid (29% DV).

Per 100 g

59cal

very low energy density

Protein per 100 cal

13g

Net carbs

carbs minus fiber

Fiber

0.7g

3.8 g sugar

High in

20%+ of the daily value

Protein35%
Riboflavin (B2)69%
Pantothenic acid29%
Copper26%
Selenium61%

Good source of

10–19% of the daily value

Niacin17%
Vitamin B1213%
Potassium10%
Phosphorus15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 15 min

1
Whisk the egg whites, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
2
Heat olive oil in an 8-inch nonstick frying pan over medium heat until foaming. Add mushrooms and cook until tender, about 5-10 minutes. Remove from pan.
3
Add the egg mixture to the pan and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
4
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
5
Remove the pan from heat. Top the eggs with the mushrooms. 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.
6
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 (238 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	17 μg	2%
Vitamin C	2 mg	2%
Vitamin D	0.5 μg	3%
Vitamin E	1 mg	4%
Vitamin K	3 μg	2%
Thiamine	0.1 mg	6%
Riboflavin (B2)	1 mg	69%
Niacin	3 mg	17%
Vitamin B6	0.1 mg	5%
Folate (B9)	19 μg	5%
Vitamin B12	0.3 μg	13%
Pantothenic acid	1 mg	29%
Choline	19 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	49 mg	5%
Iron	0.5 mg	6%
Potassium	482 mg	10%
Magnesium	24 mg	6%
Phosphorus	108 mg	15%
Zinc	1 mg	5%
Copper	0.2 mg	26%
Manganese	0.1 mg	3%
Selenium	34 μg	61%

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	2 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	0.2 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	2 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	17 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 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0.4 μg	—

Burning 139 calories

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

26min
Walking (3.5 mph)
17min
Cycling (moderate)
12min
Running (6 mph)
20min
Swimming laps

Common questions

How many calories are in Egg White and Mushroom Omelet?

One serving of Egg White and Mushroom Omelet (1 serving) has 139 calories, which works out to 59 calories per 100 g. That is about 7% of a 2,000-calorie day.

Is Egg White and Mushroom Omelet high in protein?

Yes. It has 18 g of protein per serving, and 51% of its calories come from protein (13 g of protein per 100 calories).

Is Egg White and Mushroom Omelet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Egg White and Mushroom Omelet?

392 mg per serving.

How much sugar is in Egg White and Mushroom Omelet?

3.8 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 (238 g)

Calories139

% Daily Value*

Total fat 5.5g	7%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 2.4mg	1%
Sodium 392mg	17%
Total carbohydrate 4.8g	2%
Dietary fiber 0.7g	3%
Total sugars 3.8g
Protein 18g

* 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

More recipes

View all