Egg white omelet with vegetables
An egg white omelet with vegetables is a light, protein-rich dish made by whisking and cooking egg whites with a variety of fresh, chopped vegetables like spinach, bell peppers, onions, and tomatoes. It's a popular breakfast or brunch option in many Western countries, particularly in health-conscious and fitness communities.
🍽️ Nutrition at a glance
This dish is very high in protein and low in both fat and carbohydrates, making it a lean meal choice. A typical serving provides essential nutrients like vitamin C, potassium, and antioxidants from the vegetables, with a rough calorie ballpark of 150-250 per serving depending on the vegetables and any added seasonings.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 22 g |
| Carbs | 5 g |
| Fat | 4 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 400 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 15 mg |
| Vitamin K | 25 mcg |
| Riboflavin (B2) | 0.4 mg |
| Folate | 60 mcg DFE |
| Calcium | 80 mg |
| Iron | 1.5 mg |
| Potassium | 350 mg |
Per 1 omelet (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's often seen as a 'diet' or 'fitness' food, representing a modern focus on clean eating and macronutrient tracking. Nutritionally, it's unique because it isolates the protein from the egg while removing the cholesterol and fat found in the yolk, creating a high-volume, low-calorie meal.
