Egg white omelet

An egg white omelet is a light, fluffy dish made by whisking and cooking only the whites of eggs, typically folded with fillings like vegetables, herbs, and lean cheeses. It's a popular breakfast staple in Western cuisine, especially in the United States, where it's often ordered as a healthier alternative to a whole egg omelet.

🍳 View the full Egg white omelet recipe →

🍽️ Nutrition at a glance

This dish is very high in protein and low in carbohydrates and fat, making it a lean, low-calorie meal option. A standard serving provides a significant amount of high-quality protein for muscle repair, with a calorie count roughly between 150 and 250, depending on fillings.

Nutrition breakdown

Calories	80 kcal
Protein	14 g
Carbs	1 g
Fat	1.5 g
Fiber	0 g
Sugar	0 g
Sodium	220 mg
Selenium	20 mcg
Riboflavin (B2)	0.4 mg
Vitamin B12	0.2 mcg
Potassium	200 mg
Phosphorus	15 mg
Sodium	220 mg
Choline	1 mg
Calcium	7 mg

Per 1 omelet (approx. 120 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a symbol of health-conscious eating and is a staple in fitness and diet circles. Nutritionally, it's unique because it strips away the yolk, which contains most of an egg's fat and cholesterol, resulting in a pure, concentrated source of protein.