Egg white omelet, scrambled, or fried, made with cooking spray: Nutrition Facts
Generic food Cooked Dairy and Eggs
Egg white omelet, scrambled, or fried, made with cooking spray contains 59 kcal per 100 g. A typical serving of 1 egg white (33 g) provides about 19 kcal.
Roughly 71% of its calories come from protein, with 17% from carbohydrates and 12% from fat (estimated with general energy factors).
That is less energy than the typical item in eggs and omelets on FoodFactly, where the median is 172 kcal per 100 g across 147 foods.
100 g provides 32% of the Daily Value for selenium and 28% of the Daily Value for Riboflavin (B2).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 59 kcal | |
| Total fat C | 0.78 g | 1% |
| Saturated fat C | 0.05 g | 0.3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 279 mg | 12% |
| Total carbohydrates C | 2.5 g | 0.9% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.7 g | |
| Protein C | 10.6 g | 21% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0 mg | 0% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.003 mg | 0.3% |
| Riboflavin (B2) C | 0.37 mg | 28% |
| Niacin (B3) C | 0.098 mg | 0.6% |
| Vitamin B6 C | 0.005 mg | 0.3% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 C | 0.08 µg | 3% |
| Choline C | 0.9 mg | 0.2% |
| Calcium C | 7 mg | 0.5% |
| Iron C | 0.08 mg | 0.4% |
| Magnesium C | 11 mg | 3% |
| Phosphorus C | 15 mg | 1% |
| Potassium C | 161 mg | 3% |
| Zinc C | 0.03 mg | 0.3% |
| Copper C | 0.023 mg | 3% |
| Selenium C | 17.7 µg | 32% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 71%
- Carbohydrates 17%
- Fat 12%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.6 gin the lowest quarter of eggs and omelets (median 11.6 g)
- Sugars0.7 gabove the median for eggs and omelets (median 0.58 g)
- Fat0.78 gin the lowest quarter of eggs and omelets (median 13.2 g)
- Saturated fat0.05 gin the lowest quarter of eggs and omelets (median 4 g)
- Sodium279 mgbelow the median for eggs and omelets (median 308 mg)
- Protein per 100 kcal18 gprotein density, useful for comparing foods with different calorie levels
- Water85.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.49 g |
|---|---|
| Polyunsaturated fat C | 0.22 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.15 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.033 g |
| SFA 18:0 C | 0.016 g |
| MUFA 18:1 C | 0.48 g |
| PUFA 18:3 C | 0.071 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.002 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.01 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 85.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 3 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg white omelet
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg white omelet, scrambled, or fried, NS as to fat Cooked | 100 | 10 g | 2.2 g | 5.7 g |
| Egg white omelet, scrambled, or fried, made with margarine Cooked | 86 | 10 g | 2.3 g | 4.2 g |
| Egg white omelet, scrambled, or fried, made with oil Cooked | 107 | 10 g | 2.2 g | 6.5 g |
| Egg white omelet, scrambled, or fried, made with butter Cooked | 97 | 10 g | 2.2 g | 5.4 g |
| Egg white omelet, scrambled, or fried, NS as to fat type Cooked | 100 | 10 g | 2.2 g | 5.7 g |
| Egg white omelet, scrambled, or fried, no added fat Cooked | 52 | 10.7 g | 2.4 g | 0 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg, white, cooked, no added fat Cooked | 52 | 10.7 g | 2.4 g | 0 g |
| Egg substitute, omelet, scrambled, or fried, no added fat Cooked | 48 | 10 g | 2 g | 0 g |
| Egg white, omelet, scrambled, or fried, with vegetables Cooked | 92 | 9.1 g | 2.5 g | 5.1 g |
| Egg substitute, omelet, scrambled, or fried, with vegetables Cooked | 89 | 8.6 g | 2.2 g | 5.1 g |
| Egg, white, cooked, NS as to fat Cooked | 100 | 10 g | 2.2 g | 5.7 g |
| Egg, white, cooked, fat added Cooked | 100 | 10 g | 2.2 g | 5.7 g |
| Egg substitute, omelet, scrambled, or fried, fat added Cooked | 96 | 9.3 g | 1.9 g | 5.7 g |
| Egg white, omelet, scrambled, or fried, with meat and vegetables Cooked | 104 | 10 g | 2.4 g | 6.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked egg white omelet?
100 g of cooked egg white omelet has 59 kcal. 1 egg white (33 g): about 19 kcal. 1 cup (135 g): about 80 kcal.
Is cooked egg white omelet high in protein?
Cooked egg white omelet contains 10.6 g of protein per 100 g (21% of the 50 g Daily Value), or 3.5 g in 1 egg white (33 g). About 71% of its calories come from protein. Compared with other eggs and omelets, that is in the lowest quarter (median 11.6 g).
How many carbs are in cooked egg white omelet?
Cooked egg white omelet has 2.5 g of total carbohydrates per 100 g, including 0 g of fiber and 0.7 g of sugars.
How much fat is in cooked egg white omelet?
Cooked egg white omelet contains 0.78 g of fat per 100 g, of which 0.05 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does cooked egg white omelet contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (32% DV) and Riboflavin (B2) (28% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked egg white omelet?
100 g contains 279 mg of sodium, 12% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707287. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.