🧪 Nutrition Facts
- Calories 220.2
- Total Fat 9.0 g
- Saturated Fat 3.0 g
- Cholesterol 25.0 mg
- Sodium 581.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 11.0 g
- Dietary Fiber 0.9 g
- Sugars 3.0 g
- Protein 18.0 g
- Vitamin A 299.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 15.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 149.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 220.2 calories per serving (8 ONZ (227.0g)), Egg White Omelette is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (9.0g, 41.1% of calories), including 3.0g of saturated fat.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Egg Whites, Reduced Fat Milk (milk, Skim Milk, Non-Fat Milk Solids, Vitamin a Palmitate and Vitamin D3), Cooked Potatoes (potatoes, Water, Salt), Mozzarella Cheese (pasteurized Grade a Milk, Cheese Cultures, Salt, Enzymes), Roasted Onions (onions, Expeller Pressed Canola Oil), Roasted Green Bell Peppers (green Bell Peppers, Expeller Pressed Canola Oil), Cheddar Cheese (pasteurized Grade a Milk, Cheese Cultures, Salt, Annatto {color}, Enzymes), All Natural Uncured Smoked Turkey Bacon ( Uncured Turkey Thigh Meat Cut and Formed No Nitrate or Nitrite Added Except as Naturally Occur in Sea Salt, Minimally Processed No Artificial Ingredients {turkey Thigh Meat, Water, Sea Salt, Brown Sugar, Onion and Garlic}), Rice Flour, Cornstarch, Expeller Pressed Canola Oil, Salt, Garlic & Onion Powder, Spices, White Pepper, Annatto.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Vitamin A Palmitate, Vitamin D3
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Egg White Omelette — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Egg White Omelette contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.2 kcal | 11% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 25.0 mg | 8% |
| Sodium | 581.1 mg | 25% |
| Total Carbohydrate | 11.0 g | 4% |
| Dietary Fiber | 0.9 g | 3% |
| Total Sugars | 3.0 g | 6% |
| Protein | 18.0 g | 36% ✅ |
| Vitamin A | 299.6 IU | 6% |
| Vitamin C | 15.0 mg | 17% |
| Calcium | 149.8 mg | 12% |
| Iron | 0.7 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Egg White Omelette accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 41.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.2 calories in Egg White Omelette? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Hot Yoga | 32.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Egg White Omelette
Is Egg White Omelette good for weight loss?
At 220 calories with 18g of protein and only 11g of carbs, this omelette can support weight loss by keeping you satisfied longer. The high protein content helps preserve muscle while you're reducing calories, and the modest calorie count fits well into most weight loss plans.
Is Egg White Omelette good for muscle building?
With 18g of protein per serving, this omelette provides a solid foundation for muscle repair and growth. While it's a good start, you'd likely want to pair it with additional protein sources or a more substantial meal to maximize muscle-building benefits.
Is Egg White Omelette heart-healthy?
This omelette is reasonably heart-friendly with just 3g of saturated fat and low cholesterol. The inclusion of vegetables, lean turkey bacon, and egg whites—rather than whole eggs—makes it a smart choice for cardiovascular health.
How does Egg White Omelette fit a low-sodium diet?
At 581mg of sodium per serving, this omelette exceeds a typical single serving allowance for strict low-sodium diets, which often cap meals at 400-500mg. The salt in the potatoes, cheeses, and turkey bacon are the primary sodium contributors.
What should I watch out for with Egg White Omelette?
The sodium content at 581mg is moderate but worth noting if you're sensitive to salt intake. Additionally, while the saturated fat is relatively low at 3g, the two cheese varieties do add some dietary cholesterol at 25mg.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
