Egg white omelete Indian style has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Thiamin, Riboflavin, Folate and Pantothenic Acid.
The food contains 13.7g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 31.7 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.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average 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 a good source of Vitamin B6 and Vitamin B12.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 gives a good yield of Iron at 5.56 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Indian cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 66, for Egg white omelete Indian style, and we advise that this food in moderation.
Calories from Protein | 47% | |
Calories from Fat | 32% | |
Calories from Carbs | 20% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 3815 IU | 76.3% | ||
Vitamin C | 16.1 mg | 26.8% | ||
Vitamin D | 200 IU | 50% | ||
Vitamin E | 4.5 mg | 15.1% | ||
Thiamin | 0.68 mg | 45.4% | ||
Riboflavin | 3.6 mg | 213.1% | ||
Niacin | 0.92 mg | 4.6% | ||
Vitamin B6 | 0.58 mg | 29.2% | ||
Folate | 291.2 mcg | 72.8% | ||
Vitamin B12 | 5.3 mcg | 88% | ||
Pantothenic Acid | 4.3 mg | 42.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 116 mg | 11.6% | ||
Iron | 5.6 mg | 30.9% | ||
Magnesium | 37.2 mg | 9.3% | ||
Phosphorus | 441 mg | 44.1% | ||
Potassium | 839 mg | 24% | ||
Sodium | 555.3 mg | 23.1% | ||
Zinc | 3.2 mg | 21.4% | ||
Copper | 0.16 mg | 7.9% | ||
Manganese | 0.2 mg | 9.8% | ||
Selenium | 63.1 mcg | 90.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 13.7 g | 4.6% | ||
Dietary Fiber | 2.1 g | 8.4% | ||
Sugars | 5.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 31.7 g | 63.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 9.7 g | 14.9% | ||
Saturated Fat | 2 g | 10% | ||
Monounsaturated Fat | 4.5 g | |||
Polyunsaturated Fat | 2.5 g |
Serving size
Amount Per Serving
Calories 265 Calories from Fat 0
% Daily Value *
Total Fat 9.7 g 14.9%
Saturated Fat 2 g 10%
Trans Fat
Cholesterol 186 mg 62%
Sodium 555.3 mg 23.1%
Total Carbohydrates 13.7 g 4.6%
Dietary Fiber 2.1 g8.4%
Sugars 5.5 g
Protein 31.7 g 63.4%
Vitamin A 76.3% Vitamin C 26.8%
Calcium 11.6% Iron 30.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 232
Protein 50.2 g | Carbs 6.5 g | Fat 0.7 g
Per Serving | Calories 157
Protein 7.3 g | Carbs 26.6 g | Fat 2.4 g
Per Serving | Calories 151
Protein 18.7 g | Carbs 19.8 g | Fat 0 g
Per Serving | Calories 65
Protein 6.8 g | Carbs 10.2 g | Fat 0.1 g
Per Serving | Calories 71
Protein 4.7 g | Carbs 8.4 g | Fat 1.7 g
Per Serving | Calories 126
Protein 7.6 g | Carbs 25.3 g | Fat 4.7 g
Per Serving | Calories 71
Protein 3.9 g | Carbs 13.5 g | Fat 2 g
Per Serving | Calories 375
Protein 8.2 g | Carbs 25.6 g | Fat 28.4 g