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Western Egg White Omelet - Recipe and Nutrition Facts
79

Western Egg White Omelet Recipe

Western Egg White Omelet has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Thiamin, Riboflavin, Folate and Pantothenic Acid.

The food contains 3.3g 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. It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. Its low sugar content puts it in the bottom 20 percentile. This is often undesirable a good thing for people watching their sugar intake. With 18.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to European cuisine.

Based on the composite nutritive standing Western Egg White Omelet has been given a composite ranking of 79, and in moderation.

Calorie Breakdown

 Calories from Protein53%
 Calories from Fat37%
 Calories from Carbs10%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • High in Vitamin D
  • Very high in Vitamin C
  • Very high in Riboflavin
  • High in Thiamin

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2295 IU45.9%
Vitamin C27.4 mg45.7%
Vitamin D89.2 IU22.3%
Vitamin E1.9 mg6.2%
Thiamin0.32 mg21.4%
Riboflavin1.8 mg105.1%
Niacin0.3 mg1.5%
Vitamin B60.23 mg11.5%
Folate128.8 mcg32.2%
Vitamin B122.7 mcg45.7%
Pantothenic Acid2.1 mg21.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium243 mg24.3%
Iron2.4 mg13.2%
Magnesium22 mg5.5%
Phosphorus282 mg28.2%
Potassium489.2 mg14%
Sodium284.7 mg11.9%
Zinc2.1 mg13.7%
Copper0.05 mg2.7%
Manganese0.05 mg2.3%
Selenium34 mcg48.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.3 g1.1%
Dietary Fiber0.5 g2%
Sugars1.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein18.1 g36.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.7 g8.8%
Saturated Fat3.7 g18.5%
Monounsaturated Fat1.5 g
Polyunsaturated Fat0.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 145 Calories from Fat 0

% Daily Value *

Total Fat 5.7 g 8.8%

Saturated Fat 3.7 g 18.5%

Trans Fat

Cholesterol 20.1 mg 6.7%

Sodium 284.7 mg 11.9%

Total Carbohydrates 3.3 g 1.1%

Dietary Fiber 0.5 g2%

Sugars 1.3 g

Protein 18.1 g 36.2%

Vitamin A 45.9% Vitamin C 45.7%

Calcium 24.3% Iron 13.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1115567 Embed Table:

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