⏱ 10 min total

Egg White Spinach Omelet

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

Per 1 serving · 192 g · 6 ingredients

Calories

185

9%
of a 2,000 cal day

Protein
16g
34% of calories
Carbs
2.8g
6% of calories
Fat
12g
59% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Egg White Spinach Omelet (192 g) has 185 calories, with 16 g of protein, 2.8 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (32% DV), Vitamin A (27% DV) and Vitamin K (122% DV). Keep an eye on saturated fat, which provides 38% of the daily value.

Per 100 g

96cal

low energy density

Protein per 100 cal

8.6g

Net carbs

carbs minus fiber

Fiber

0.7g

1.8 g sugar

High in

20%+ of the daily value

Protein32%
Vitamin A27%
Vitamin K122%
Riboflavin (B2)50%
Selenium49%

Good source of

10–19% of the daily value

Folate (B9)16%
Iron12%
Magnesium10%
Manganese13%

Watch

20%+ of the daily value

Saturated fat38%

Ingredients

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

Directions

Prep 5 minCook 5 min

1
Whisk the egg whites, milk, salt, and pepper in a medium bowl until thoroughly combined.
2
Chop the spinach finely and add it to the egg mixture.
3
Melt the butter in a non-stick 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.
4
Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
5
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.
6
Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.

Vitamins & minerals

Amounts for 1 serving (192 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	246 μg	27%
Vitamin C	8 mg	9%
Vitamin D	0.4 μg	3%
Vitamin E	1 mg	6%
Vitamin K	146 μg	122%
Thiamine	0 mg	2%
Riboflavin (B2)	1 mg	50%
Niacin	0.4 mg	2%
Vitamin B6	0.1 mg	4%
Folate (B9)	65 μg	16%
Vitamin B12	0.2 μg	9%
Pantothenic acid	0.3 mg	7%
Choline	12 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	61 mg	6%
Iron	1 mg	12%
Potassium	409 mg	9%
Magnesium	40 mg	10%
Phosphorus	52 mg	7%
Zinc	0.3 mg	3%
Copper	0.1 mg	9%
Manganese	0.3 mg	13%
Selenium	27 μg	49%

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	1,711 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	0.5 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	1 g	—
Leucine	1 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	104 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	0.4 μg	—

Burning 185 calories

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

35min
Walking (3.5 mph)
22min
Cycling (moderate)
15min
Running (6 mph)
26min
Swimming laps

Common questions

How many calories are in Egg White Spinach Omelet?

One serving of Egg White Spinach Omelet (1 serving) has 185 calories, which works out to 96 calories per 100 g. That is about 9.3% of a 2,000-calorie day.

Is Egg White Spinach Omelet high in protein?

Yes. It has 16 g of protein per serving, and 34% of its calories come from protein (8.6 g of protein per 100 calories).

Is Egg White Spinach Omelet keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Egg White Spinach Omelet?

407 mg per serving.

How much sugar is in Egg White Spinach Omelet?

1.8 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 (192 g)

Calories185

% Daily Value*

Total fat 12g	16%
Saturated fat 7.5g	38%
Trans fat 0.5g
Cholesterol 32mg	11%
Sodium 407mg	18%
Total carbohydrate 2.8g	1%
Dietary fiber 0.7g	2%
Total sugars 1.8g
Protein 16g

* 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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