Fat-free scrambled eggs or omelets
Fat-free scrambled eggs or omelets are a light, protein-rich breakfast dish made by cooking egg whites or whole eggs without added fats like butter or oil. The primary ingredients are eggs (often just whites), with optional additions like herbs, vegetables, or spices for flavor. This preparation is popular in health-conscious and low-fat dietary traditions worldwide.
🍽️ Nutrition at a glance
This dish is very high in protein and virtually fat-free, making it an excellent choice for muscle maintenance and weight management. It provides key nutrients like selenium, B vitamins, and potassium, with a rough calorie ballpark of 100-150 calories per serving.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 25 g |
| Carbs | 2 g |
| Fat | 0.5 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | 400 mg |
| Selenium | 30 mcg |
| Riboflavin (B2) | 0.9 mg |
| Potassium | 350 mg |
| Phosphorus | 20 mg |
| Sodium | 400 mg |
| Vitamin B12 | 0.6 mcg |
| Niacin (B3) | 0.2 mg |
| Pantothenic Acid (B5) | 0.3 mg |
Per 1 cup (240 g) cooked · estimated, varies by recipe
💡 What's interesting
Culturally, it's a staple in fitness and diet communities for its simplicity and high protein-to-calorie ratio. Nutritionally, using only egg whites eliminates cholesterol and fat while retaining most of the egg's protein, making it a unique 'pure protein' food.
