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 | |
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