⏱ 22 min totalMushroom and Pepper Egg White Omelet
Per 1 serving · 227 g · 7 ingredients
of a 2,000 cal day
- Protein21g27% of calories
- Carbs4.3g5% of calories
- Fat24g67% of calories
- ✓ Keto-friendly
At a glance
One serving of Mushroom and Pepper Egg White Omelet (227 g) has 314 calories, with 21 g of protein, 4.3 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (42% DV), Vitamin C (43% DV) and riboflavin (b2) (61% DV). Keep an eye on sodium and saturated fat, which provide 23% and 37% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Vitamin C43%
- Riboflavin (B2)61%
- Pantothenic acid20%
- Calcium20%
- Phosphorus27%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin E18%
- Niacin11%
- Vitamin B612%
- Vitamin B1216%
- Zinc12%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
½ cup pieces White mushrooms
3 egg white (separated from yolk) Egg white- 🥄1 dash Salt
1 dash Black pepper
¼ medium Red bell pepper
¼ cup, shredded Cheddar cheese
Directions
- 1
Heat 1 tbsp olive oil in a non-stick skillet.
- 2
Cook mushrooms until soft. Remove from pan and set aside.
- 3
Place egg whites into hot pan and add a dash of salt and pepper.
- 4
Once egg edges are cooked solid, sprinkle chopped red pepper, mushrooms, and shredded cheese over the whites and fold egg over. Cook until cheese is melted.
- 5
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (227 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 121 μg | 13% |
| Vitamin C | 39 mg | 43% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 1 mg | 61% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 32 μg | 8% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 14 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 203 mg | 20% |
| Iron | 1 mg | 7% |
| Potassium | 393 mg | 8% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 190 mg | 27% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.1 mg | 4% |
| Selenium | 35 μg | 64% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 507 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 72 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 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 314 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Mushroom and Pepper Egg White Omelet?
One serving of Mushroom and Pepper Egg White Omelet (1 serving) has 314 calories, which works out to 138 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Mushroom and Pepper Egg White Omelet high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 27% 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 Mushroom and Pepper 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 Mushroom and Pepper Egg White Omelet?
539 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mushroom and Pepper Egg White Omelet?
2.9 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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