Basic Parmesan Egg White Omelet

Basic Parmesan Egg White Omelet
Fat 60% Protein 33%
Percent Calories

1 omelet of basic parmesan egg white omelet contains 228 Calories. The macronutrient breakdown is 7% carbs, 60% fat, and 33% protein. This is a good source of protein (33% of your Daily Value), vitamin a (16% of your Daily Value), and riboflavin (b2) (52% of your Daily Value).

1 omelet
Prep Time
5 minutes
Cook Time
5 minutes



  1. Whisk the egg whites, cheese, milk, salt, and pepper in a medium bowl until thoroughly combined. Set a serving plate aside.
  2. Melt the butter in an 8-inch nonstick frying pan over medium heat until foaming. Add the egg mixture and stir constantly with a rubber spatula, moving the eggs around the pan until they form small curds, about 2 to 3 minutes.
  3. Gently shake the pan and use the spatula to spread the egg mixture evenly across the pan.
  4. Remove the pan from heat. Using the spatula, fold a third of the omelet over and onto itself. Gently push the folded side of the omelet toward the edge of the pan.
  5. Tilt the pan over the serving plate and roll the omelet onto the plate, seam side down. Serve.

Nutrition Facts

For 1 omelet of basic parmesan egg white omelet (187g)

Nutrient Value %DV
Calories 228
Fats 15g 19%
Saturated fats 9g 46%
Trans fats 1g
Cholesterol 42mg 14%
Sodium 570mg 25%
Carbs 4g 1%
Net carbs 4g
Fiber 0g 0.1%
Sugar 2g
Protein 18g
Calcium 135mg 14%
Iron 0.2mg 2%
Potassium 281mg 6%
Vitamin D 1μg 4%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 31μg
Caffeine 0mg
Choline 11mg 2%
Copper 0mg 4%
Fluoride 1μg
Folate (B9) 8μg 2%
Lycopene 0μg
Magnesium 22mg 5%
Manganese 0mg 2%
Niacin 0.1mg 1%
Pantothenic acid 0.4mg 8%
Phosphorus 114mg 16%
Retinol 138μg
Riboflavin (B2) 1mg 52%
Selenium 31μg 56%
Theobromine 0mg
Thiamine 0mg 2%
Vitamin A IU 511IU
Vitamin A 140μg 16%
Vitamin B12 0.4μg 18%
Vitamin B6 0mg 1%
Vitamin C 0.1mg 0.1%
Vitamin D IU 26IU
Vitamin D2 0μg
Vitamin D3 1μg
Vitamin E 0.4mg 3%
Vitamin K 1μg 1%
Zinc 1mg 6%
Sugar 2g
Sucrose 0.1g
Glucose 0.4g
Fructose 0.1g
Lactose 2g
Maltose 0.1g
Galactose 0.1g
Starch 0g
Saturated fats 9g 46%
Monounsaturated fats 4g
Polyunsaturated fats 1g
Trans fats 1g
Fatty Acids
Total omega 3 0.1g
Total omega 6 0.4g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.4g
Glutamic acid 3g
Glycine 1g
Histidine 0.5g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 1g
Methionine 1g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g

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