1 piece (medium) of Egg White Omelette (120 g) has 62 calories. That works out to 52 calories per 100 g. It contains 1.3 g of carbs, 13.2 g of protein, 0.2 g of fat and 0 g of fiber. Its 24 µg of Selenium covers 44% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Egg White Omelette?

Egg white omelette is made by separating the whites from the yolks, whisking them and cooking them in a pan. It is a simple option for breakfast or a light meal, often chosen by people looking for a protein-focused alternative to a whole-egg omelette. It can be cooked plain or folded around vegetables and herbs.

Its texture is soft and airy, with a milder, less rich taste than an omelette made with whole eggs. Serve it with toast, tomatoes or a green salad; a little cheese or herbs can add more flavour. With 11 g of protein and just 0.2 g of fat per 100 g, it suits a lighter meal, and using a non-stick pan helps keep added oil to a minimum.

Egg White Omelette Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

11g

· 22% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 9% · Protein 88% · Fat 3%

Egg White Omelette Vitamins & Minerals

Vitamins

0.43mg · 33% DV

Biotin

2µg · 7% DV

0.3mg · 6% DV

B12

0.08µg · 3% DV

Minerals

Selenium

20µg · 36% DV

Sodium

166mg · 7% DV

Potassium ⭐

163mg · 5% DV

Iodine

6µg · 4% DV

How Nutritious Is Egg White Omelette?

Nutrient density

High

65/ 100

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

51/ 100

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.

Egg White Omelette Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg White Omelette

To burn the 52 calories in 100 g:

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg White Omelette 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 Egg White Omelette Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg White Omelette Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Egg White Omelette Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 1:1

Below the ideal 4:1 — a good omega balance.

Compare Egg White Omelette

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Egg White Omelette vs Menemen43 kcal fewer per 100 g

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Foods Similar to Egg White Omelette

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

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85 kcal

🍆🥩

Ali Nazik

145 kcal

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Collagen powder

370 kcal

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Vegan Protein Powder

370 kcal

Frequently Asked Questions About Egg White Omelette

How do you make an Egg White Omelette?

Whisk the egg whites lightly with salt and any seasonings you like, then pour them into a preheated nonstick pan. Cook over medium-low heat until mostly set, add fillings if you want, and fold it over to finish cooking.

Why does an Egg White Omelette turn watery?

An Egg White Omelette often turns watery when vegetables release moisture into the pan or when it is cooked too quickly. Cook watery fillings first to evaporate excess liquid, then add the egg whites and cook gently until set.

How do you keep an Egg White Omelette from sticking?

Use a well-heated nonstick pan and lightly grease its surface before adding the egg whites. Let the bottom set before lifting or folding the omelette; trying to move it too early can tear the delicate egg-white layer.

What fillings go well in an Egg White Omelette?

Spinach, mushrooms, peppers, tomatoes, herbs, and a little cheese all work well in an Egg White Omelette. Cook vegetables that release water first, and keep fillings finely chopped so the omelette folds without breaking.

What is the difference between an Egg White Omelette and a regular omelette?

An Egg White Omelette is made with the whites only, while a regular omelette usually includes the yolks. The whites set more delicately and have a milder flavor; adding a yolk gives the omelette a richer taste and texture.

Can you make an Egg White Omelette ahead of time?

Yes, you can cook an Egg White Omelette ahead and refrigerate it in a covered container. Reheat it until hot throughout, preferably in a covered pan over low heat; freshly cooked omelettes usually have a softer texture.

Can you cook an Egg White Omelette in the microwave?

Yes, an Egg White Omelette can be cooked in the microwave in a microwave-safe dish. Beat the whites, cover the dish loosely, and heat in short bursts, stirring once if needed, until the mixture is fully set.

Does an Egg White Omelette help with weight loss?

An Egg White Omelette can fit into a weight-loss meal because it is protein-rich and low in fat, and protein may help you feel satisfied. Pair it with vegetables or whole-grain toast rather than relying on the omelette alone.

Can you freeze an Egg White Omelette?

Yes, an Egg White Omelette can be frozen, although thawing may make its texture less tender. Cool it completely, wrap it airtight, thaw it in the refrigerator, and reheat it thoroughly before eating.

Can you add whole eggs to an Egg White Omelette?

Yes, you can add a whole egg to an Egg White Omelette for a richer flavor and softer texture. Beat it together with the whites before cooking; the result is still an omelette but is no longer made from whites alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026