Scrambled egg whites with tomatoes and onions
Scrambled egg whites with tomatoes and onions is a light, protein-packed dish made by stir-frying egg whites with diced tomatoes and onions, often seasoned with salt, pepper, and sometimes herbs. It's a common home-style meal in many Western and fusion cuisines, valued for its simplicity and fresh flavors.
🍽️ Nutrition at a glance
This dish is high in protein from the egg whites, low in fat, and provides a good source of vitamins C and A from the tomatoes, with a rough calorie count of 150-200 per serving depending on portion size and added oils.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 14 g |
| Carbs | 12 g |
| Fat | 8 g |
| Fiber | 3 g |
| Sugar | 7 g |
| Sodium | 400 mg |
| Potassium | 450 mg |
| Vitamin C | 25 mg |
| Vitamin A | 1500 IU |
| Calcium | 80 mg |
| Iron | 2 mg |
| Phosphorus | 180 mg |
| Vitamin B12 | 1.2 mcg |
| Selenium | 20 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a popular 'healthy twist' on classic scrambled eggs, often recommended for fitness enthusiasts due to its lean protein content, while nutritionally, the combination of tomatoes and onions adds antioxidants and fiber that complement the egg whites' amino acids.
