Egg White Omelet with Ham
An Egg White Omelet with Ham is a light, savory dish made by whipping and cooking egg whites until fluffy, then folding in diced ham and often fresh herbs or vegetables. It's a popular breakfast or brunch item, especially in Western cuisines, known for its simplicity and quick preparation.
🍽️ Nutrition at a glance
This dish is high in protein from both the egg whites and ham, making it very filling, while being relatively low in carbohydrates and moderate in fat depending on the ham used. A typical serving provides a good source of B vitamins and selenium, with a calorie range of roughly 150-250 per serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 22 g |
| Carbs | 2 g |
| Fat | 9 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | 650 mg |
| Potassium | 320 mg |
| Phosphorus | 250 mg |
| Selenium | 30 mcg |
| Vitamin B12 | 1.2 mcg |
| Riboflavin (B2) | 0.8 mg |
| Niacin (B3) | 3 mg |
| Choline | 180 mg |
| Vitamin D | 1 mcg |
Per 1 omelet (about 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's often seen as a 'health-conscious' or fitness-friendly alternative to a full egg omelet, highlighting a preference for lean protein. Nutritionally, it's unique because egg whites offer almost pure protein with minimal fat, making it a staple in many diet plans.
