Food
Egg white omelet nutrition facts
A typical portion of egg white omelet (1 egg white; 36 g, fat not specified) has 35 calories and 4g of protein (USDA FoodData Central). USDA lists 7 descriptions of it: per 100 g they range from 52 calories (scrambled, or fried, no added fat) to 107 (scrambled, or fried, made with oil).
Nutrition Facts
* 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 for Egg white omelet, scrambled, or fried, NS as to fat, 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
- 100
- more than 28% of reference foods
- Sodium per 100 g
- 282mg
- more than 72% of reference foods
1 egg white weighs 36 g in USDA's record for Egg white omelet, scrambled, or fried, NS as to fat (FDC 2707283); across 7 records of egg white omelet USDA weighs it at 33 to 36 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 9% carbohydrate, 51% fat and 40% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium6.0 µg in 1 egg white (36 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2707283), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of egg white omelet USDA describes
Made with oil has the most calories per 100 g (107); the fewest: No added fat (52)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Egg white omelet, scrambled, or fried, NS as to fatSame values: Egg white omelet, scrambled, or fried, NS as to fat type | 100 | 10 g | 5.7 g | 282 mg |
| Egg white omelet, scrambled, or fried, no added fat | 52 | 10.7 g | 0 g | 281 mg |
| Egg white omelet, scrambled, or fried, made with cooking spray | 59 | 10.6 g | 0.8 g | 279 mg |
| Egg white omelet, scrambled, or fried, made with butter | 97 | 10 g | 5.4 g | 297 mg |
| Egg white omelet, scrambled, or fried, made with margarine | 86 | 10 g | 4.2 g | 308 mg |
| Egg white omelet, scrambled, or fried, made with oil | 107 | 10 g | 6.5 g | 263 mg |
Every nutrient in this record (65)
The portion is 1 egg white (36 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.60 g | 9.99 g | 7% |
| Total lipid (fat) | 2.06 g | 5.72 g | 3% |
| Carbohydrate, by difference | 0.80 g | 2.21 g | 0% |
| Energy | 36.0 kcal | 100 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 29.2 g | 81.2 g | |
| Total Sugars | 0.24 g | 0.67 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 1.80 mg | 5.00 mg | 1% |
| Fatty acids, total saturated | 0.54 g | 1.50 g | 3% |
| Fatty acids, total monounsaturated | 0.73 g | 2.03 g | |
| Fatty acids, total polyunsaturated | 0.59 g | 1.64 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 2.52 mg | 7.00 mg | 0% |
| Iron, Fe | 0.029 mg | 0.080 mg | 0% |
| Magnesium, Mg | 3.60 mg | 10.0 mg | 1% |
| Phosphorus, P | 5.40 mg | 15.0 mg | 0% |
| Potassium, K | 55.1 mg | 153 mg | 1% |
| Sodium, Na | 102 mg | 282 mg | 4% |
| Zinc, Zn | 0.011 mg | 0.030 mg | 0% |
| Copper, Cu | 0.0079 mg | 0.022 mg | 1% |
| Selenium, Se | 6.01 µg | 16.7 µg | 11% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 9.00 µg | 25.0 µg | |
| Vitamin A, RAE | 9.36 µg | 26.0 µg | 1% |
| Carotene, beta | 3.96 µg | 11.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.31 mg | 0.86 mg | 2% |
| Vitamin D (D2 + D3) | 0.036 µg | 0.10 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.0011 mg | 0.0030 mg | 0% |
| Riboflavin | 0.12 mg | 0.35 mg | 10% |
| Niacin | 0.032 mg | 0.088 mg | 0% |
| Vitamin B-6 | 0.015 mg | 0.041 mg | 1% |
| Folate, total | 1.08 µg | 3.00 µg | |
| Vitamin B-12 | 0.025 µg | 0.070 µg | 1% |
| Choline, total | 0.47 mg | 1.30 mg | 0% |
| Vitamin K (phylloquinone) | 1.69 µg | 4.70 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 1.08 µg | 3.00 µg | |
| Folate, DFE | 1.08 µg | 3.00 µg | 0% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.014 g | 0.040 g | |
| SFA 6:0 | 0.010 g | 0.028 g | |
| SFA 8:0 | 0.0061 g | 0.017 g | |
| SFA 10:0 | 0.014 g | 0.038 g | |
| SFA 12:0 | 0.016 g | 0.045 g | |
| SFA 14:0 | 0.051 g | 0.14 g | |
| SFA 16:0 | 0.29 g | 0.82 g | |
| SFA 18:0 | 0.11 g | 0.31 g | |
| MUFA 18:1 | 0.70 g | 1.95 g | |
| PUFA 18:2 | 0.52 g | 1.46 g | |
| PUFA 18:3 | 0.066 g | 0.18 g | |
| PUFA 20:4 | 0.00072 g | 0.0020 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.012 g | 0.032 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0097 g | 0.027 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.00036 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2707283: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in egg white omelet?
35 in 1 egg white (36 g) of fat not specified; 52 to 107 per 100 g across USDA's descriptions.
How much protein is in egg white omelet?
4g in 1 egg white; 10 g per 100 g.
How much sodium is in egg white omelet?
100mg in 1 egg white; 282 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov