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Omelet with 4 Egg Whites and 2 Yolks Calories
A protein-rich egg omelet; nutrition estimates assume no added cooking fat or salt.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Omelet with 4 Egg Whites and 2 Yolks (155 g) has 177 calories. That works out to 114 calories per 100 g. It contains 1.4 g of carbs, 19.7 g of protein, 9.3 g of fat and 0 g of fiber. Its 27.9 µg of Biotin covers 93% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Omelet with 4 Egg Whites and 2 Yolks Nutrition Facts
Selected: 1 serving (medium) · 155 g
177
KCAL / 155G
Carbs
1.4g
· 1% DV
Protein
19.7g
· 39% DV
Fat
9.3g
· 12% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 47% · Fat 50%
Omelet with 4 Egg Whites and 2 Yolks nutrition facts table · 1 serving (medium) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 19.7 g | 39% |
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 Serving of Omelet with 4 Egg Whites and 2 Yolks?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 155 g | 177 kcal |
| ½ serving (half) | 78 g | 89 kcal |
| 1 piece (small) | 80 g | 91 kcal |
| 100 g | 100 g | 114 kcal |
| 1 cup (chopped) | 135 g | 154 kcal |
| 1 piece (medium) | 155 g | 177 kcal |
| 1 serving (large) | 200 g | 228 kcal |
| 1 piece (large) | 220 g | 251 kcal |
Calculated from 114 calories per 100 g.
Frequently Asked Questions About Omelet with 4 Egg Whites and 2 Yolks
How do you make an omelet with 4 egg whites and 2 yolks?
Whisk the four egg whites and two yolks together until evenly combined. Pour the mixture into a warmed nonstick pan, let it set over moderate heat, then fold or flip it and cook until done. Add-ins such as vegetables can be cooked separately first.
Why use 4 egg whites and 2 yolks in an omelet?
The combination gives an omelet with 4 egg whites and 2 yolks more color and richness than an all-white omelet, while keeping the whites as the larger share. The two yolks also help the cooked omelet feel less dry.
How can you make an omelet with 4 egg whites and 2 yolks fluffy?
Whisk the whites and yolks thoroughly to incorporate air, then cook the mixture soon after whisking. Use moderate heat and avoid pressing the omelet down in the pan; cooking it too aggressively can make it dense or rubbery.
Why is my omelet with 4 egg whites and 2 yolks watery?
It may be undercooked, or watery vegetables may have released liquid into the pan. Cook ingredients such as mushrooms or spinach first to evaporate excess moisture, then add the egg mixture and wait until its surface is mostly set before folding.
Can you make an omelet with 4 egg whites and 2 yolks without oil?
Yes, a good nonstick pan can cook an omelet with 4 egg whites and 2 yolks without added oil. Preheat it gently and avoid a damaged or worn coating, which makes sticking more likely. Adding cooking fat will change the nutrition estimates.
What vegetables and cheese go well in an omelet with 4 egg whites and 2 yolks?
Spinach, mushrooms, tomatoes, bell peppers, and herbs all work well in an omelet with 4 egg whites and 2 yolks. Cook vegetables that release water before adding the eggs, and add cheese sparingly if you want the egg flavor to remain prominent.
How do you keep an omelet with 4 egg whites and 2 yolks from turning rubbery?
Cook it over moderate rather than high heat and take it off the pan as soon as the egg is set. Leaving an omelet with 4 egg whites and 2 yolks on the heat after cooking can dry it out, especially around the edges.
Can you meal-prep an omelet with 4 egg whites and 2 yolks?
Yes, you can cook it ahead and refrigerate it in a covered container, though its texture is best fresh. Refrigerate leftovers promptly, keep them cold, and reheat until hot throughout; avoid leaving the cooked omelet at room temperature for an extended time.
What can you serve with an omelet with 4 egg whites and 2 yolks?
Serve it with toast, roasted potatoes, or fresh vegetables for a fuller meal. For a lighter breakfast, pair an omelet with 4 egg whites and 2 yolks with fruit or a simple salad; cooking it without added fat keeps the preparation closer to the basic recipe.
Does an omelet with 4 egg whites and 2 yolks taste different from an egg-white omelet?
Yes, the two yolks give an omelet with 4 egg whites and 2 yolks a more golden color and a richer, less purely egg-white flavor. It will still taste lighter than an omelet made with the same number of whole eggs.
Omelet with 4 Egg Whites and 2 Yolks Vitamins & Minerals
Vitamins
Biotin
27.9µg · 93% DV
B12
1.71µg · 71% DV
B2
0.67mg · 52% DV
B5
1.71mg · 34% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
310mg · 44% DV
Iodine
47µg · 31% DV
Zinc
1.86mg · 17% DV
Sodium
264mg · 11% DV
Potassium ⭐
248mg · 7% DV
Omelet with 4 Egg Whites and 2 Yolks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelet with 4 Egg Whites and 2 Yolks
To burn the 177 calories in 1 serving (medium) (155 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 Omelet with 4 Egg Whites and 2 Yolks?
An omelet with 4 egg whites and 2 yolks is a simple pan-cooked egg dish, made by separating out most of the whites while keeping two yolks. It is a home-cooking variation rather than a dish tied to one particular place. The whites set into a light, firm base, while the yolks add richness and a softer texture.
It works well for breakfast or a quick lunch, served with toast, salad or sautéed vegetables. This is a protein-rich choice; cook it in a good non-stick pan with little or no added fat if you want to keep it lighter.
How Nutritious Is Omelet with 4 Egg Whites and 2 Yolks?
Nutrient density
Medium
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
Medium
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 Omelet with 4 Egg Whites and 2 Yolks 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 Omelet with 4 Egg Whites and 2 Yolks Contain Allergens?
Contains these allergens:
Which Diets Is Omelet with 4 Egg Whites and 2 Yolks Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omelet with 4 Egg Whites and 2 Yolks Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
Compare Omelet with 4 Egg Whites and 2 Yolks
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Nutrition data compiled from USDA FoodData Central and scientific sources.