Egg white omelet or scramble
An egg white omelet or scramble is a simple, protein-rich dish made by cooking the whites of eggs, often with a splash of water or milk for fluffiness, and typically seasoned with salt and pepper. While eggs themselves are a global staple, this specific preparation—using only the whites—is a modern, health-conscious adaptation found in kitchens worldwide, particularly popular in American and European breakfast culture.
🍽️ Nutrition at a glance
This dish is exceptionally high in protein and very low in fat and carbohydrates, making it a lean choice. A typical serving (about 3 egg whites) provides around 50-60 calories and is a good source of selenium and riboflavin.
Nutrition breakdown
| Calories | 51 kcal |
| Protein | 10.8 g |
| Carbs | 0.7 g |
| Fat | 0.2 g |
| Fiber | 0 g |
| Sugar | 0.4 g |
| Sodium | 162 mg |
| Potassium | 163 mg |
| Selenium | 20.2 µg |
| Riboflavin (B2) | 0.45 mg |
| Sodium | 162 mg |
| Phosphorus | 15 mg |
| Magnesium | 11 mg |
| Niacin (B3) | 0.1 mg |
| Folate | 4 µg |
Per 3 large egg whites (99 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a shift towards 'functional eating,' where a traditional food is modified to isolate a specific nutrient (protein). Nutritionally, it's unique because it removes the yolk, which contains most of the egg's fat, cholesterol, and fat-soluble vitamins, creating a stark contrast to a whole egg.
