Egg White Omlette with Asparagus Recipe
Egg White Omlette with Asparagus has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Folate.
The food contains 5.3g 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 21.1 gms of protein, it is 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 has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Egg White Omlette with Asparagus has been given a composite ranking of 62, and in moderation.
Calorie Breakdown
| Calories from Protein | 55% | |
| Calories from Fat | 31% | |
| Calories from Carbs | 14% |
Why this is good for you
- Very high in Protein
- High in Folate
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 605 IU | 12.1% | ||
| Vitamin C | 9.2 mg | 15.3% | ||
| Vitamin D | 14.4 IU | 3.6% | ||
| Vitamin E | 1.4 mg | 4.7% | ||
| Thiamin | 0.11 mg | 7.2% | ||
| Riboflavin | 0.18 mg | 10.7% | ||
| Niacin | 0.82 mg | 4.1% | ||
| Vitamin B6 | 0.11 mg | 5.5% | ||
| Folate | 90 mcg | 22.5% | ||
| Vitamin B12 | 0.23 mcg | 3.9% | ||
| Pantothenic Acid | 0.28 mg | 2.8% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 154 mg | 15.4% | ||
| Iron | 0.68 mg | 3.8% | ||
| Magnesium | 19.2 mg | 4.8% | ||
| Phosphorus | 141 mg | 14.1% | ||
| Potassium | 409.7 mg | 11.7% | ||
| Sodium | 270.3 mg | 11.3% | ||
| Zinc | 0.87 mg | 5.8% | ||
| Copper | 0.13 mg | 6.3% | ||
| Manganese | 0.18 mg | 8.9% | ||
| Selenium | 4.1 mcg | 5.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 5.3 g | 1.8% | ||
| Dietary Fiber | 1.4 g | 5.6% | ||
| Sugars | 0 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 21.1 g | 42.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 5.2 g | 8% | ||
| Saturated Fat | 3.1 g | 15.5% | ||
| Monounsaturated Fat | 1.3 g | |||
| Polyunsaturated Fat | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 134 Calories from Fat 0
% Daily Value *
Total Fat 5.2 g 8%
Saturated Fat 3.1 g 15.5%
Trans Fat
Cholesterol 15.5 mg 5.2%
Sodium 270.3 mg 11.3%
Total Carbohydrates 5.3 g 1.8%
Dietary Fiber 1.4 g5.6%
Sugars 0 g
Protein 21.1 g 42.2%
Vitamin A 12.1% Vitamin C 15.3%
Calcium 15.4% Iron 3.8%
*Based on a 2000 Calorie diet
Related Searches
egg white & vegtable casserole
Per Serving | Calories 93
Protein 13.8 g | Carbs 9 g | Fat 0.3 g
Beanie's Greek Egg White Bake
Per Serving | Calories 136
Protein 17.5 g | Carbs 5.8 g | Fat 4.9 g
Egg White Bites
Per Serving | Calories 25
Protein 3.8 g | Carbs 1.3 g | Fat 0.6 g
Egg White Muffins
Per Serving | Calories 43
Protein 7.4 g | Carbs 1.3 g | Fat 0.6 g
