USDA reference food

Egg white, omelet, scrambled, or fried, with meat and vegetables

1 egg white of egg white, omelet, scrambled, or fried, with meat and vegetables (56 g) has 60 calories, 6g of protein, 3.5g of fat and 0g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707295). It is one of 18 USDA descriptions of egg white.

FoodData Central 2707295, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 egg white (56g)

AmountPortion

Amount per serving

Calories60

% Daily Value*

Total Fat 3.5g4%

Saturated Fat 1g5%

Trans Fat not declared

Cholesterol 5mg2%

Sodium 180mg8%

Total Carbohydrate 1g0%

Dietary Fiber 0g0%

Total Sugars 0g

Includes Added Sugars not declared

Protein 6g11%

Vitamin D 0.1mcg0%

Calcium 10mg1%

Iron 0.2mg1%

Potassium 110mg2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 10g; more than 53% of 8,218 USDA reference foods
Calories per 100 g: 104; more than 29% of reference foods
Fiber per 100 g: 0.2g; more than 47% of reference foods

What a portion gives you

Fiber 0g0%

Protein 6g11%

Potassium 110mg2%

Calcium 10mg1%

Iron 0.2mg1%

Sodium 180mg8%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707295); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K28 µg in 1 egg white (56 g), 24% of the Daily Value
Selenium8.9 µg in 1 egg white (56 g), 16% of the Daily Value
Riboflavin0.2 mg in 1 egg white (56 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 2707295), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 9% carbohydrate, 52% fat and 38% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	104	29%
Protein	10.0 g	53%
Total fat	6.05 g	55%
Carbohydrate	2.43 g	36%
Fiber	0.20 g	47%
Total sugars	0.75 g	45%
Sodium	323 mg	74%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 egg white (56 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	5.61 g	10.0 g	11%
Total lipid (fat)	3.39 g	6.05 g	4%
Carbohydrate, by difference	1.36 g	2.43 g	0%
Energy	58.2 kcal	104 kcal
Alcohol, ethyl	0 g	0 g
Water	45.0 g	80.3 g
Total Sugars	0.42 g	0.75 g
Fiber, total dietary	0.11 g	0.20 g	0%
Cholesterol	5.60 mg	10.0 mg	2%
Fatty acids, total saturated	0.93 g	1.66 g	5%
Fatty acids, total monounsaturated	1.24 g	2.22 g
Fatty acids, total polyunsaturated	0.89 g	1.59 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	7.84 mg	14.0 mg	1%
Iron, Fe	0.15 mg	0.27 mg	1%
Magnesium, Mg	10.6 mg	19.0 mg	3%
Phosphorus, P	20.2 mg	36.0 mg	2%
Potassium, K	114 mg	203 mg	2%
Sodium, Na	181 mg	323 mg	8%
Zinc, Zn	0.14 mg	0.25 mg	1%
Copper, Cu	0.019 mg	0.034 mg	2%
Selenium, Se	8.90 µg	15.9 µg	16%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	11.8 µg	21.0 µg
Vitamin A, RAE	27.4 µg	49.0 µg	3%
Carotene, beta	189 µg	337 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.52 mg	0.93 mg	3%
Vitamin D (D2 + D3)	0.056 µg	0.10 µg	0%
Cryptoxanthin, beta	0.56 µg	1.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	402 µg	717 µg
Vitamin C, total ascorbic acid	2.24 mg	4.00 mg	2%
Thiamin	0.020 mg	0.035 mg	2%
Riboflavin	0.18 mg	0.32 mg	14%
Niacin	0.36 mg	0.64 mg	2%
Vitamin B-6	0.048 mg	0.086 mg	3%
Folate, total	6.72 µg	12.0 µg
Vitamin B-12	0.062 µg	0.11 µg	3%
Choline, total	5.04 mg	9.00 mg	1%
Vitamin K (phylloquinone)	28.4 µg	50.8 µg	24%
Folic acid	0 µg	0 µg
Folate, food	6.72 µg	12.0 µg
Folate, DFE	6.72 µg	12.0 µg	2%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.018 g	0.033 g
SFA 6:0	0.013 g	0.023 g
SFA 8:0	0.0078 g	0.014 g
SFA 10:0	0.018 g	0.032 g
SFA 12:0	0.021 g	0.037 g
SFA 14:0	0.074 g	0.13 g
SFA 16:0	0.53 g	0.95 g
SFA 18:0	0.22 g	0.38 g
MUFA 18:1	1.18 g	2.11 g
PUFA 18:2	0.78 g	1.40 g
PUFA 18:3	0.095 g	0.17 g
PUFA 20:4	0.0050 g	0.0090 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.031 g	0.056 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.019 g	0.034 g
PUFA 20:5 n-3 (EPA)	0.00056 g	0.0010 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0011 g	0.0020 g

Source: USDA FoodData Central, FDC 2707295: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat egg white

USDA lists 18 preparations of egg white. The egg white page puts them side by side, per 100 g and per portion.

Compare every egg white preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov