Egg white, omelet, scrambled, or fried, with cheese and meat: Nutrition Facts
Generic food Cooked Dairy and Eggs
Egg white, omelet, scrambled, or fried, with cheese and meat contains 141 kcal per 100 g. A typical serving of 1 egg white (51 g) provides about 72 kcal.
Roughly 59% of its calories come from fat, with 34% from protein and 7% from carbohydrates (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 33% of the Daily Value for selenium, 26% of the Daily Value for Riboflavin (B2) and 12% of the Daily Value for Vitamin B12.
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 | 141 kcal | |
| Total fat C | 9.2 g | 12% |
| Saturated fat C | 3.5 g | 18% |
| Cholesterol C | 20 mg | 7% |
| Sodium C | 427 mg | 19% |
| Total carbohydrates C | 2.5 g | 0.9% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.93 g | |
| Protein C | 12 g | 24% |
| Vitamin A C | 52 µg | 6% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.5 µg | 3% |
| Vitamin E C | 0.82 mg | 5% |
| Vitamin K C | 4.2 µg | 4% |
| Thiamin (B1) C | 0.03 mg | 3% |
| Riboflavin (B2) C | 0.34 mg | 26% |
| Niacin (B3) C | 0.59 mg | 4% |
| Vitamin B6 C | 0.069 mg | 4% |
| Folate (B9) C | 4 µg | 1% |
| Vitamin B12 C | 0.28 µg | 12% |
| Choline C | 9.1 mg | 2% |
| Calcium C | 109 mg | 8% |
| Iron C | 0.2 mg | 1% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 96 mg | 8% |
| Potassium C | 169 mg | 4% |
| Zinc C | 0.55 mg | 5% |
| Copper C | 0.028 mg | 3% |
| Selenium C | 18.4 µg | 33% |
% 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 34%
- Carbohydrates 7%
- Fat 59%
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
- Protein12 gabove the median for eggs and omelets (median 11.6 g)
- Sugars0.93 gin the top quarter of eggs and omelets (median 0.58 g)
- Fat9.2 gin the lowest quarter of eggs and omelets (median 13.2 g)
- Saturated fat3.5 gbelow the median for eggs and omelets (median 4 g)
- Sodium427 mgin the top quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal8.5 gprotein density, useful for comparing foods with different calorie levels
- Water74.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.9 g |
|---|---|
| Polyunsaturated fat C | 1.7 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.5 g |
| SFA 4:0 C | 0.1 g |
| SFA 6:0 C | 0.075 g |
| SFA 8:0 C | 0.047 g |
| SFA 10:0 C | 0.11 g |
| SFA 12:0 C | 0.13 g |
| SFA 14:0 C | 0.43 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 0.7 g |
| MUFA 18:1 C | 2.8 g |
| PUFA 18:3 C | 0.17 g |
| PUFA 20:4 C | 0.014 g |
| MUFA 16:1 C | 0.11 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.042 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
Carotenoids (6)
| Beta-carotene C | 18 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 2 µg |
| Retinol C | 51 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 74.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 4 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg white
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, with cheese Cooked | 132 | 11.3 g | 2.6 g | 8.5 g |
| Egg white, omelet, scrambled, or fried, with meat Cooked | 119 | 11.3 g | 2.1 g | 7.2 g |
| Egg white, omelet, scrambled, or fried, with vegetables Cooked | 92 | 9.1 g | 2.5 g | 5.1 g |
| Egg white, omelet, scrambled, or fried, with cheese and vegetables Cooked | 121 | 10.4 g | 2.8 g | 7.6 g |
| Egg white, omelet, scrambled, or fried, with meat and vegetables Cooked | 104 | 10 g | 2.4 g | 6.1 g |
| Egg white, omelet, scrambled, or fried, with cheese, meat, and vegetables Cooked | 135 | 11.5 g | 2.6 g | 8.7 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, whole, hard-boiled Cooked | 155 | 12.6 g | 1.1 g | 10.6 g |
| Egg omelet or scrambled egg, with meat and vegetables other than dark-green and/or tomatoes, no added fat Cooked | 139 | 12 g | 1.6 g | 9.4 g |
| Egg omelet or scrambled egg, with meat and tomatoes, no added fat Cooked | 137 | 11.7 g | 1.6 g | 9.4 g |
| Egg omelet or scrambled egg, with meat, tomatoes, and dark-green vegetables, no added fat Cooked | 141 | 12.1 g | 1.5 g | 9.7 g |
| Egg omelet or scrambled egg, with meat and dark-green vegetables, no added fat Cooked | 138 | 11.9 g | 1.4 g | 9.4 g |
| Egg substitute, omelet, scrambled, or fried, with cheese and meat Cooked | 138 | 11.5 g | 2.2 g | 9.2 g |
| Egg, whole, cooked, poached Cooked | 143 | 12.5 g | 0.71 g | 9.5 g |
| Egg, whole, fried no added fat Cooked | 143 | 12.4 g | 0.96 g | 9.9 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?
100 g of cooked egg white has 141 kcal. 1 egg white (51 g): about 72 kcal. 1 cup (135 g): about 190 kcal.
Is cooked egg white high in protein?
Cooked egg white contains 12 g of protein per 100 g (24% of the 50 g Daily Value), or 6.1 g in 1 egg white (51 g). About 34% of its calories come from protein. Compared with other eggs and omelets, that is above the median (median 11.6 g).
How many carbs are in cooked egg white?
Cooked egg white has 2.5 g of total carbohydrates per 100 g, including 0 g of fiber and 0.93 g of sugars.
How much fat is in cooked egg white?
Cooked egg white contains 9.2 g of fat per 100 g, of which 3.5 g is saturated (18% of the Daily Value).
What vitamins and minerals does cooked egg white contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (33% DV), Riboflavin (B2) (26% DV) and Vitamin B12 (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked egg white?
100 g contains 427 mg of sodium, 19% 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 2707293. 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.