⏱ 19 min total

Mushroom Egg White Omelet

Name: Mushroom Egg White Omelet
Prep time: 7 min
Cook time: 12 min
Total time: 19 min
Yield: 1 serving
Ingredients: 1 spray , about 1/3 second Cooking spray; 4 medium White mushrooms; 1 small Scallions; 3 large Egg white; 1 dash Black pepper; 1 dash Salt

Per 1 serving · 177 g · 6 ingredients

Calories

4%
of a 2,000 cal day

Protein
13g
72% of calories
Carbs
3.6g
20% of calories
Fat
0.7g
9% of calories

Portion

✓ Protein-dense
✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Mushroom Egg White Omelet (177 g) has 72 calories, with 13 g of protein, 3.6 g of carbohydrates and 0.7 g of fat. Most of its energy comes from protein (72% of calories). It is high in protein (26% DV), riboflavin (b2) (56% DV) and pantothenic acid (25% DV).

Per 100 g

40cal

very low energy density

Protein per 100 cal

18g

Net carbs

carbs minus fiber

Fiber

0.9g

2.3 g sugar

High in

20%+ of the daily value

Protein26%
Riboflavin (B2)56%
Pantothenic acid25%
Copper28%
Selenium48%

Good source of

10–19% of the daily value

Niacin17%
Phosphorus11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

1 spray , about 1/3 second Cooking spray
4 medium White mushrooms
1 small Scallions
3 large Egg white
1 dash Black pepper
🥄
1 dash Salt

Directions

Prep 7 minCook 12 min

1
Spray cooking spray onto a medium sized non-stick cooking pan. Turn on to medium-heat and let pan warm for up to 45 seconds. Cook sliced mushrooms and chopped scallions, stirring often, until tender0 about, 2-3 minutes. Remove From skillet.
2
In a medium bowl, beat egg whites with dash of salt and pepper. Re-spray cooking spray and return the skillet to medium heat. Cook the egg whites until they begin to set, 1 to 2 minutes. Top with the vegetables. Fold the egg whites over the filling.
3
Flip one edge of the egg on to itself to form a half-moon shape. Allow the omelet to cook a little while longer on each side.

Vitamins & minerals

Amounts for 1 serving (177 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	3 μg	0%
Vitamin C	2 mg	3%
Vitamin D	0.1 μg	1%
Vitamin E	0 mg	0%
Vitamin K	11 μg	9%
Thiamine	0.1 mg	4%
Riboflavin (B2)	1 mg	56%
Niacin	3 mg	17%
Vitamin B6	0.1 mg	5%
Folate (B9)	19 μg	5%
Vitamin B12	0.1 μg	5%
Pantothenic acid	1 mg	25%
Choline	14 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	13 mg	1%
Iron	1 mg	6%
Potassium	405 mg	9%
Magnesium	19 mg	4%
Phosphorus	79 mg	11%
Zinc	0.4 mg	4%
Copper	0.2 mg	28%
Manganese	0.1 mg	3%
Selenium	27 μg	48%

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	1 g	—
Beta carotene	30 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 μg	—
Fructose	0.2 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.5 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	0.1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	0.2 g	—
Proline	0.5 g	—
Retinol	0 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	0.1 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 72 calories

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

14min
Walking (3.5 mph)
9min
Cycling (moderate)
6min
Running (6 mph)
10min
Swimming laps

Common questions

How many calories are in Mushroom Egg White Omelet?

One serving of Mushroom Egg White Omelet (1 serving) has 72 calories, which works out to 40 calories per 100 g. That is about 3.6% of a 2,000-calorie day.

Is Mushroom Egg White Omelet high in protein?

Yes. It has 13 g of protein per serving, and 72% of its calories come from protein (18 g of protein per 100 calories).

Is Mushroom Egg White Omelet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mushroom Egg White Omelet?

324 mg per serving.

How much sugar is in Mushroom Egg White Omelet?

2.3 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 (177 g)

Calories72

% Daily Value*

Total fat 0.7g	1%
Saturated fat 0.1g	0%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 324mg	14%
Total carbohydrate 3.6g	1%
Dietary fiber 0.9g	3%
Total sugars 2.3g
Protein 13g

* 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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