⏱ 19 min totalTurkey Egg White Omelet
Per 1 serving · 251 g · 6 ingredients
of a 2,000 cal day
- Protein17g41% of calories
- Carbs10g25% of calories
- Fat6.3g34% of calories
- ✓ Protein-dense
At a glance
One serving of Turkey Egg White Omelet (251 g) has 166 calories, with 17 g of protein, 10 g of carbohydrates and 6.3 g of fat. Most of its energy comes from protein (41% of calories). It is high in protein (34% DV), Vitamin C (41% DV) and riboflavin (b2) (37% DV). Keep an eye on sodium and saturated fat, which provide 29% and 20% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Vitamin C41%
- Riboflavin (B2)37%
- Selenium58%
Good source of
10–19% of the daily value
- Niacin15%
- Vitamin B619%
- Pantothenic acid10%
- Iron14%
- Potassium10%
- Phosphorus14%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Coconut oil
¼ cup, chopped Onion
¼ cup, chopped Green bell pepper
3 large Egg white
2 tbsp Almond milk
4 slice Turkey
Directions
- 1
Dice the onion and pepper. Lightly sauté in coconut oil over medium heat until tender, 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. Toss in chopped turkey. When partly cooked, fold egg over vegetables twice as you roll with your spatula into omelet form.
- 4
Continue cooking until eggs are cooked through. Plate and enjoy.
Vitamins & minerals
Amounts for 1 serving (251 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 37 mg | 41% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.3 mg | 19% |
| Folate (B9) | 17 μg | 4% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 51 mg | 5% |
| Iron | 1 mg | 14% |
| Potassium | 447 mg | 10% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 97 mg | 14% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.1 mg | 4% |
| Selenium | 32 μg | 58% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 78 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 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 | 1 g | — |
| Monounsaturated fats | 0.5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 1 g | — |
| Retinol | 1 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 166 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Turkey Egg White Omelet?
One serving of Turkey Egg White Omelet (1 serving) has 166 calories, which works out to 66 calories per 100 g. That is about 8.3% of a 2,000-calorie day.
Is Turkey Egg White Omelet high in protein?
Yes. It has 17 g of protein per serving, and 41% of its calories come from protein (10 g of protein per 100 calories).
Is Turkey Egg White Omelet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Turkey Egg White Omelet?
666 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Turkey Egg White Omelet?
4.9 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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