Basic Parmesan Egg White Omelet
1 omelet of basic parmesan egg white omelet contains 228 Calories. The macronutrient breakdown is 7% carbs, 60% fat, and 33% protein. This is a good source of protein (33% of your Daily Value), vitamin a (16% of your Daily Value), and riboflavin (b2) (52% of your Daily Value).
- Makes
- 1 omelet
- Prep Time
- 5 minutes
- Cook Time
- 5 minutes
Ingredients
Directions
- Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
- Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
- Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
- Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
- Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.
Nutrition Facts
For 1 omelet of basic parmesan egg white omelet (187g)
Nutrient | Value | %DV |
---|---|---|
Calories | 228 | |
Fats | 15g | 19% |
Saturated fats | 9g | 46% |
Trans fats | 1g | |
Cholesterol | 42mg | 14% |
Sodium | 570mg | 25% |
Carbs | 4g | 1% |
Net carbs | 4g | |
Fiber | 0g | 0.1% |
Sugar | 2g | |
Protein | 18g | |
Calcium | 135mg | 14% |
Iron | 0.2mg | 2% |
Potassium | 281mg | 6% |
Vitamin D | 1μg | 4% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 31μg | |
Caffeine | 0mg | |
Choline | 11mg | 2% |
Copper | 0mg | 4% |
Fluoride | 1μg | |
Folate (B9) | 8μg | 2% |
Lycopene | 0μg | |
Magnesium | 22mg | 5% |
Manganese | 0mg | 2% |
Niacin | 0.1mg | 1% |
Pantothenic acid | 0.4mg | 8% |
Phosphorus | 114mg | 16% |
Retinol | 138μg | |
Riboflavin (B2) | 1mg | 52% |
Selenium | 31μg | 56% |
Theobromine | 0mg | |
Thiamine | 0mg | 2% |
Vitamin A IU | 511IU | |
Vitamin A | 140μg | 16% |
Vitamin B12 | 0.4μg | 18% |
Vitamin B6 | 0mg | 1% |
Vitamin C | 0.1mg | 0.1% |
Vitamin D IU | 26IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 0.4mg | 3% |
Vitamin K | 1μg | 1% |
Zinc | 1mg | 6% |
Sugars | ||
Sugar | 2g | |
Sucrose | 0.1g | |
Glucose | 0.4g | |
Fructose | 0.1g | |
Lactose | 2g | |
Maltose | 0.1g | |
Galactose | 0.1g | |
Starch | 0g | |
Fats | ||
Saturated fats | 9g | 46% |
Monounsaturated fats | 4g | |
Polyunsaturated fats | 1g | |
Trans fats | 1g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.4g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.4g | |
Glutamic acid | 3g | |
Glycine | 1g | |
Histidine | 0.5g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 1g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |