Egg white omelet with spinach and mushrooms
An egg white omelet with spinach and mushrooms is a light, protein-packed dish made by whisking egg whites and cooking them with sautéed spinach and mushrooms. It's a popular healthy breakfast or brunch option found in many Western cuisines, particularly in American and European cooking, often customized with herbs or spices.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates and fat, making it ideal for muscle maintenance and weight management. Key nutrients include vitamin K and iron from spinach, B vitamins from mushrooms, and selenium from egg whites, with a rough calorie count of around 150-200 per serving.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 18 g |
| Carbs | 4 g |
| Fat | 3 g |
| Fiber | 2 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Potassium | 450 mg |
| Vitamin K | 150 mcg |
| Vitamin A | 250 mcg RAE |
| Folate | 80 mcg |
| Riboflavin (B2) | 0.5 mg |
| Selenium | 15 mcg |
| Phosphorus | 60 mg |
| Iron | 2 mg |
Per 1 omelet (approx. 180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it reflects the modern trend towards healthier, low-carb eating, often featured in fitness and wellness diets. Nutritionally, it's unique for providing a complete amino acid profile from egg whites while adding fiber and antioxidants from the vegetables, creating a balanced, nutrient-dense meal.
