⏱ 15 min totalEgg white omelet
Per 1 serving · 215 g · 5 ingredients
of a 2,000 cal day
- Protein12g29% of calories
- Carbs7.7g19% of calories
- Fat9.6g53% of calories
- ✓ Cholesterol free
At a glance
One serving of Egg white omelet (215 g) has 164 calories, with 12 g of protein, 7.7 g of carbohydrates and 9.6 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (23% DV), Vitamin C (56% DV) and riboflavin (b2) (36% DV). Keep an eye on saturated fat, which provides 39% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Vitamin C56%
- Riboflavin (B2)36%
- Selenium36%
Good source of
10–19% of the daily value
- Vitamin B612%
Watch
20%+ of the daily value
- Saturated fat39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 large Egg white
¼ cup, chopped Onion
¼ cup, chopped Red bell pepper
2 tsp Coconut oil
2 tbsp Almond milk
Directions
- 1
Dice the vegetables any way you would like (feel free to use 1/2 cup of any lean, non-starchy vegetables. The nutrition will not change very much). Lightly saute in coconut oil, then remove vegetables from the pan and set aside.
- 2
Whisk egg white to fluffy, then add almond milk to egg whites. Pour eggs into skillet and let bottom firm slightly.
- 3
Put vegetables into eggs. When partly cooked, fold egg over vegetables twice as you roll with your spatula into omelette form.
- 4
Done when eggs are cooked through. Plate and enjoy.
Vitamins & minerals
Amounts for 1 serving (215 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 58 μg | 6% |
| Vitamin C | 51 mg | 56% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 29 μg | 7% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 44 mg | 4% |
| Iron | 0.3 mg | 4% |
| Potassium | 321 mg | 7% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 36 mg | 5% |
| Zinc | 0.2 mg | 2% |
| Copper | 0 mg | 5% |
| Manganese | 0.1 mg | 5% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 605 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 164 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Egg white omelet?
One serving of Egg white omelet (1 serving) has 164 calories, which works out to 76 calories per 100 g. That is about 8.2% of a 2,000-calorie day.
Is Egg white omelet high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Egg white omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 19% 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 omelet?
186 mg per serving.
How much sugar is in Egg white omelet?
4 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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