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Chickpea Flour Egg White Omelet Calories
Protein and fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chickpea Flour Egg White Omelet (140 g) has 196 calories. That works out to 140 calories per 100 g. It contains 18.5 g of carbs, 20.9 g of protein, 2.9 g of fat and 4.3 g of fiber. Its 19.6 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chickpea Flour Egg White Omelet Nutrition Facts
Selected: 1 piece (medium) · 140 g
196
KCAL / 140G
Carbs
18.5g
· 7% DV
Protein
20.9g
· 42% DV
Fat
2.9g
· 4% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 46% · Fat 14%
Chickpea Flour Egg White Omelet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 196 mg | 9% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 4.3 g | 15% |
| Protein | 20.9 g | 42% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Chickpea Flour Egg White Omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 196 kcal |
| 1 slice (quarter) | 35 g | 49 kcal |
| 1 piece (half) | 70 g | 98 kcal |
| 1 piece (small) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (whole) | 140 g | 196 kcal |
| 1 piece (large) | 200 g | 280 kcal |
| 1 piece (double) | 280 g | 392 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Chickpea Flour Egg White Omelet
How do you make a Chickpea Flour Egg White Omelet?
Whisk the egg whites with chickpea flour until smooth, season, then pour into a lightly oiled, preheated pan. Cook over medium-low heat until the underside sets before flipping; a lower heat helps the center cook without drying the edges.
What is in a Chickpea Flour Egg White Omelet?
A Chickpea Flour Egg White Omelet is made with egg whites and chickpea flour, usually seasoned with salt and pepper. Herbs, spinach, or chopped peppers are common additions, either mixed into the batter or scattered over it as it cooks.
Why does my Chickpea Flour Egg White Omelet turn out rubbery?
A Chickpea Flour Egg White Omelet can turn rubbery when it is cooked too long or over high heat. Use medium-low heat and remove it as soon as the center is set; egg whites become firm quickly when overcooked.
What does a Chickpea Flour Egg White Omelet taste like?
A Chickpea Flour Egg White Omelet has a mild egg flavor with a nutty, earthy note from the chickpea flour. Fresh herbs, black pepper, or cumin complement that flavor, while browning the outside adds a toastier taste.
Is chickpea flour in a Chickpea Flour Egg White Omelet the same as besan?
Besan is the South Asian name for chickpea flour, but products can differ in grind and the type of chickpea used. Either can work in a Chickpea Flour Egg White Omelet; the batter may need a small adjustment in liquid to reach a pourable consistency.
Can you make a Chickpea Flour Egg White Omelet without chickpea flour?
Yes, you can replace chickpea flour in a Chickpea Flour Egg White Omelet, but the flavor and texture will change. Rice flour is one alternative; add liquid gradually because different flours absorb moisture differently.
What can you add to a Chickpea Flour Egg White Omelet?
Spinach, scallions, chopped peppers, and herbs work well in a Chickpea Flour Egg White Omelet. Keep fillings finely chopped and use them sparingly so the egg-white batter can set and the omelet stays easy to flip.
What should you serve with a Chickpea Flour Egg White Omelet?
Serve a Chickpea Flour Egg White Omelet with a crisp salad, roasted vegetables, or plain yogurt. Toast or fresh fruit can make it a more substantial breakfast, while a tangy herb sauce pairs well with the chickpea flavor.
Can you meal-prep a Chickpea Flour Egg White Omelet?
Yes, you can cook a Chickpea Flour Egg White Omelet ahead and refrigerate it in a covered container once cooled. Reheat it until hot before eating; freshly cooked omelets usually have a softer texture than reheated ones.
Is a Chickpea Flour Egg White Omelet a healthy meal?
A Chickpea Flour Egg White Omelet can be a nourishing meal because it combines protein-containing egg whites with chickpea flour, which contributes fiber. Add vegetables for more variety, and avoid relying on heavy sauces or excessive oil if you want a lighter preparation.
Chickpea Flour Egg White Omelet Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
Folate
112µg · 28% DV
B1
0.2mg · 17% DV
B12
0.35µg · 15% DV
Minerals
Selenium
20µg · 36% DV
Copper
0.31mg · 34% DV
Phosphorus
203mg · 29% DV
Manganese
0.56mg · 24% DV
Potassium ⭐
350mg · 10% DV
Sodium
196mg · 9% DV
Chickpea Flour Egg White Omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea Flour Egg White Omelet
To burn the 196 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chickpea Flour Egg White Omelet?
Chickpea flour egg white omelet is a simple pan-cooked dish made by whisking chickpea flour with egg whites. The flour gives it a mild, earthy legume flavour and a heartier texture than a plain egg-white omelet. Serve it warm for breakfast or a light lunch, with fresh tomatoes, greens or a spoonful of yoghurt; it also works well with roasted vegetables. It provides protein and fibre, making it a filling choice without much fat. For a lighter meal, cook it in a non-stick pan with just a little oil and pair it with plenty of vegetables.
How Nutritious Is Chickpea Flour Egg White Omelet?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chickpea Flour Egg White Omelet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chickpea Flour Egg White Omelet Contain Allergens?
Contains these allergens:
Which Diets Is Chickpea Flour Egg White Omelet Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chickpea Flour Egg White Omelet Fat Profile
SATURATED
0.39g
MONOUNSATURATED
0.59g
POLYUNSATURATED
1.09g
Omega 6:3 ratio 26.3:1
Above the ideal 4:1 (26.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.