Egg White Omelette — Calories & Nutrition
130
kcal
per serving
22g
Protein
4g
Carbs
2g
Fat
2g
Fiber
Nutrition data from USDA FoodData Central · Per 1 serving · Values are estimates
📏 Adjust servings
1
serving
130
kcal
22g
Protein
4g
Carbs
2g
Fat
2g
Fiber
🛒 Ingredients (1 serving)
- Egg whites4 large (120ml)
- Spinach (fresh)60g
- Cherry tomatoes60g
- Cooking spray or ½ tsp olive oilminimal
- Salt and pepperto taste
- Dried herbs (oregano or chives)½ tsp
👨🍳 Instructions
- 1Separate egg whites from yolks. Season egg whites with salt, pepper and herbs. Whisk until slightly frothy.💡 Room temperature egg whites whisk more easily and create a fluffier omelette.
- 2Sauté spinach in a separate pan (or microwave 30 seconds) until wilted. Halve cherry tomatoes.
- 3Heat a non-stick pan over medium heat. Spray with cooking spray or add ½ tsp oil.
- 4Pour in egg whites. Let edges set (about 1 minute), then gently lift edges with a spatula and tilt the pan to let uncooked egg white flow underneath.
- 5When surface is just barely set (not fully dry), add spinach and tomatoes to one half. Fold the other half over. Slide onto a plate and serve immediately.
Frequently asked questions
How many calories in an egg white omelette?
4 egg whites with spinach and tomatoes: approximately 130 kcal, 22g protein, 4g carbs and 2g fat. With 30g feta cheese added: approximately 250 kcal, 30g protein.
Is egg white omelette good for weight loss?
Yes — an egg white omelette is one of the lowest-calorie, highest-protein breakfast options. 130 kcal with 22g protein makes it extremely efficient for weight loss.
How much protein in egg white omelette?
4 egg whites provide approximately 18g protein. The full omelette with vegetables totals approximately 22g protein at only 130 kcal.
Egg white vs whole egg omelette — calories?
2 whole eggs: approximately 220 kcal, 14g protein. 4 egg whites: approximately 130 kcal, 22g protein. Egg whites provide more protein at fewer calories, but whole eggs contain fat-soluble vitamins and healthy fats.
Should I use whole eggs or egg whites?
For weight loss: egg whites are more efficient (more protein per calorie). For general health: whole eggs provide vitamins A, D, E, K and choline in the yolk. Many people use 2 whole eggs + 2 egg whites for balance.
Is egg white omelette keto?
Yes — only 4g carbs per serving, 22g protein and 2g fat. For keto, add cheese or avocado to increase fat content.
How many egg whites equal 1 whole egg?
Approximately 3 egg whites (90ml) provide similar protein to 1 whole egg (6g protein). 1 whole egg = 78 kcal, 5g fat. 3 egg whites = 51 kcal, 0g fat, 18g protein.
Can I add cheese to egg white omelette?
Yes — 30g feta cheese adds 80 kcal and 4g protein. 30g mozzarella adds 80 kcal and 6g protein. This significantly improves flavour while keeping the omelette relatively low calorie.