4 egg white omelette with pepper and onion Recipe
4 egg white omelette with pepper and onion has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Calcium and Vitamin C.
The food contains 13g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 28.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Breakfast.
Based on the composite nutritive standing 4 egg white omelette with pepper and onion has been given a composite ranking of 68, and in moderation.
Calorie Breakdown
| Calories from Protein | 53% | |
| Calories from Fat | 22% | |
| Calories from Carbs | 24% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin C
- High in Calcium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 365 IU | 7.3% | ||
| Vitamin C | 55.7 mg | 92.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.7 mg | 2.3% | ||
| Thiamin | 0.08 mg | 5.3% | ||
| Riboflavin | 0.12 mg | 7.2% | ||
| Niacin | 0.48 mg | 2.4% | ||
| Vitamin B6 | 0.27 mg | 13.6% | ||
| Folate | 28.8 mcg | 7.2% | ||
| Vitamin B12 | 0.23 mcg | 3.9% | ||
| Pantothenic Acid | 0.16 mg | 1.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 205 mg | 20.5% | ||
| Iron | 0.56 mg | 3.1% | ||
| Magnesium | 21.2 mg | 5.3% | ||
| Phosphorus | 170 mg | 17% | ||
| Potassium | 478.3 mg | 13.7% | ||
| Sodium | 355.9 mg | 14.8% | ||
| Zinc | 1 mg | 6.8% | ||
| Copper | 0.1 mg | 5% | ||
| Manganese | 0.19 mg | 9.5% | ||
| Selenium | 4.8 mcg | 6.8% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 13 g | 4.3% | ||
| Dietary Fiber | 2.3 g | 9.2% | ||
| Sugars | 2.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 28.4 g | 56.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.2 g | 8% | ||
| Saturated Fat | 2.9 g | 14.5% | ||
| Monounsaturated Fat | 1.3 g | |||
| Polyunsaturated Fat | 0.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 189 Calories from Fat 0
% Daily Value *
Total Fat 5.2 g 8%
Saturated Fat 2.9 g 14.5%
Trans Fat
Cholesterol 16.4 mg 5.5%
Sodium 355.9 mg 14.8%
Total Carbohydrates 13 g 4.3%
Dietary Fiber 2.3 g9.2%
Sugars 2.3 g
Protein 28.4 g 56.8%
Vitamin A 7.3% Vitamin C 92.9%
Calcium 20.5% Iron 3.1%
*Based on a 2000 Calorie diet
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