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Omelette with Egg White Calories
High protein, low fat, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Omelette with Egg White (120 g) has 72 calories. That works out to 60 calories per 100 g. It contains 1.4 g of carbs, 13.4 g of protein, 0.6 g of fat and 0 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Omelette with Egg White Nutrition Facts
Selected: 1 piece (medium) · 120 g
72
KCAL / 120G
Carbs
1.4g
· 1% DV
Protein
13.4g
· 27% DV
Fat
0.6g
· 1% 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 9% · Protein 83% · Fat 8%
Omelette with Egg White nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 204 mg | 9% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 13.4 g | 27% |
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 Omelette with Egg White?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 72 kcal |
| 1 piece (small) | 80 g | 48 kcal |
| 100 g | 100 g | 60 kcal |
| 1 piece (thin) | 100 g | 60 kcal |
| 1 serving (medium) | 150 g | 90 kcal |
| 1 piece (thick) | 160 g | 96 kcal |
| 1 piece (large) | 180 g | 108 kcal |
| 2 piece (double) | 240 g | 144 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Omelette with Egg White
How do you make an omelette with egg white?
An omelette with egg white is made by whisking egg whites, pouring them into a lightly oiled nonstick pan, and cooking over medium-low heat. Add fillings once the edges set, then fold and cook until the center is no longer runny.
How do you make an omelette with egg white fluffy?
Whisk the egg whites until foamy, then cook the omelette with egg white soon after whisking. Keep the heat moderate and cover the pan briefly so the top sets without overcooking the bottom.
What fillings go well in an omelette with egg white?
Spinach, mushrooms, peppers, tomatoes, herbs, and a little cheese all work well in an omelette with egg white. Cook watery vegetables first and drain excess liquid so the filling does not make the omelette soggy.
Why does an omelette with egg white turn rubbery?
An omelette with egg white turns rubbery when it is cooked too long or over high heat. Remove it from the pan as soon as it is set; egg whites firm up quickly and continue cooking slightly from residual heat.
Can you make an omelette with egg white without milk?
Yes, an omelette with egg white does not need milk. Whisking the whites well and cooking them gently helps keep the texture tender; adding milk is optional and can make the mixture less firm.
How do you stop an omelette with egg white from sticking?
Use a clean nonstick pan, preheat it over medium-low heat, and add a thin coating of oil before pouring in the egg whites. Let the omelette with egg white set at the edges before trying to lift or fold it.
Is an omelette with egg white healthier than a whole-egg omelette?
An omelette with egg white is lower in fat than one made with whole eggs, while a whole-egg omelette also includes the yolk's nutrients and richer flavor. Which is preferable depends on what you want from the meal.
Can you use liquid egg whites for an omelette with egg white?
Yes, packaged liquid egg whites work for an omelette with egg white. Shake the carton if its instructions recommend it, measure the amount you need, and keep the opened product refrigerated according to the package directions.
Can you meal-prep an omelette with egg white?
Yes, you can cook an omelette with egg white ahead and refrigerate it in a sealed container for up to three days. Reheat it until steaming hot, or prepare the fillings ahead and cook the omelette fresh for a better texture.
Can you freeze an omelette with egg white?
Yes, an omelette with egg white can be frozen, although thawing may make it less tender. Cool it first, wrap it tightly or use an airtight container, thaw it in the refrigerator, and reheat it thoroughly before eating.
Omelette with Egg White Vitamins & Minerals
Vitamins
Biotin
12µg · 40% DV
B2
0.43mg · 33% DV
B5
0.6mg · 12% DV
B1
0.05mg · 4% DV
Minerals
Selenium
14µg · 25% DV
Sodium
204mg · 9% DV
Iodine
8.4µg · 6% DV
Potassium ⭐
156mg · 5% DV
Omelette with Egg White Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omelette with Egg White
To burn the 72 calories in 1 piece (medium) (120 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 Omelette with Egg White?
An omelette with egg white is made by separating the whites from the yolks, whisking them and cooking them in a pan. It is a lighter take on the omelette, often chosen for breakfast or a quick meal and easy to adapt with herbs or vegetables.
Its flavour is mild and its texture can be soft or fluffy when cooked gently. Serve it with toast, salad or sautéed vegetables; in many places, it also works well as a simple filling for a wrap. It is high in protein and low in fat: each 100 g provides 11.2 g of protein and 0.5 g of fat. A non-stick pan helps keep added oil to a minimum.
How Nutritious Is Omelette with Egg White?
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
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 Omelette with Egg White 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 Omelette with Egg White Contain Allergens?
Contains these allergens:
Which Diets Is Omelette with Egg White 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
Omelette with Egg White Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.