⏱ 30 min total

Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelet

Name: Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelet
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ cup, pieces or slices White mushrooms; ¼ medium Onion; ¼ medium Green bell pepper; ¼ cup Spinach; 1 cup Egg white

Per 1 serving · 343 g · 5 ingredients

Calories

153

8%
of a 2,000 cal day

Protein
28g
77% of calories
Carbs
7.1g
19% of calories
Fat
0.6g
4% of calories

Portion

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

At a glance

One serving of Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelet (343 g) has 153 calories, with 28 g of protein, 7.1 g of carbohydrates and 0.6 g of fat. Most of its energy comes from protein (77% of calories). It is high in protein (57% DV), Vitamin C (32% DV) and Vitamin K (32% DV).

Per 100 g

45cal

very low energy density

Protein per 100 cal

19g

Net carbs

carbs minus fiber

Fiber

1.5g

4.3 g sugar

High in

20%+ of the daily value

Protein57%
Vitamin C32%
Vitamin K32%
Riboflavin (B2)92%
Pantothenic acid21%
Copper23%

Good source of

10–19% of the daily value

Niacin11%
Vitamin B611%
Folate (B9)10%
Potassium14%
Magnesium10%
Phosphorus12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 15 min

1
Chop the mushrooms, onion, and bell pepper. Shred the spinach.
2
Heat a pan over medium heat, spray with non-stick spray, and add the onion, bell pepper, and mushrooms. Cook for about 3 minutes or until tender.
3
Add the spinach and cook until wilted, about 3 minutes.
4
Pour in the egg whites and cook until set. Serve hot and enjoy!

Vitamins & minerals

Amounts for 1 serving (343 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	41 μg	5%
Vitamin C	29 mg	32%
Vitamin D	0.1 μg	1%
Vitamin E	0.2 mg	2%
Vitamin K	39 μg	32%
Thiamine	0 mg	3%
Riboflavin (B2)	1 mg	92%
Niacin	2 mg	11%
Vitamin B6	0.1 mg	11%
Folate (B9)	38 μg	10%
Vitamin B12	0.2 μg	9%
Pantothenic acid	1 mg	21%
Choline	14 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	35 mg	3%
Iron	1 mg	9%
Potassium	641 mg	14%
Magnesium	42 mg	10%
Phosphorus	84 mg	12%
Zinc	0.3 mg	3%
Copper	0.2 mg	23%
Manganese	0.2 mg	7%
Selenium	52 μg	95%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	6 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	484 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0.2 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.2 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	0 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	0.1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 153 calories

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

29min
Walking (3.5 mph)
18min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelet?

One serving of Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelet (1 serving) has 153 calories, which works out to 45 calories per 100 g. That is about 7.6% of a 2,000-calorie day.

Is Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelet high in protein?

Yes. It has 28 g of protein per serving, and 77% of its calories come from protein (19 g of protein per 100 calories).

Is Spinach, Onion, Mushroom, and Bell Pepper 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 Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelet?

413 mg per serving.

How much sugar is in Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelet?

4.3 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 (343 g)

Calories153

% Daily Value*

Total fat 0.6g	1%
Saturated fat 0.1g	0%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 413mg	18%
Total carbohydrate 7.1g	3%
Dietary fiber 1.5g	5%
Total sugars 4.3g
Protein 28g

* 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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