Egg white, omelet, scrambled, or fried, with meat and vegetables: Nutrition Facts
Generic food Cooked Dairy and Eggs
Egg white, omelet, scrambled, or fried, with meat and vegetables contains 104 kcal per 100 g. A typical serving of 1 egg white (56 g) provides about 58 kcal.
Roughly 52% of its calories come from fat, with 38% from protein and 9% 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 42% of the Daily Value for Vitamin K, 29% of the Daily Value for selenium and 24% 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 | 104 kcal | |
| Total fat C | 6.1 g | 8% |
| Saturated fat C | 1.7 g | 8% |
| Cholesterol C | 10 mg | 3% |
| Sodium C | 323 mg | 14% |
| Total carbohydrates C | 2.4 g | 0.9% |
| Dietary fiber C | 0.2 g | 0.7% |
| Total sugars C | 0.75 g | |
| Protein C | 10 g | 20% |
| Vitamin A C | 49 µg | 5% |
| Vitamin C C | 4 mg | 4% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.93 mg | 6% |
| Vitamin K C | 50.8 µg | 42% |
| Thiamin (B1) C | 0.035 mg | 3% |
| Riboflavin (B2) C | 0.32 mg | 24% |
| Niacin (B3) C | 0.64 mg | 4% |
| Vitamin B6 C | 0.086 mg | 5% |
| Folate (B9) C | 12 µg | 3% |
| Vitamin B12 C | 0.11 µg | 5% |
| Choline C | 9 mg | 2% |
| Calcium C | 14 mg | 1% |
| Iron C | 0.27 mg | 2% |
| Magnesium C | 19 mg | 5% |
| Phosphorus C | 36 mg | 3% |
| Potassium C | 203 mg | 4% |
| Zinc C | 0.25 mg | 2% |
| Copper C | 0.034 mg | 4% |
| Selenium C | 15.9 µg | 29% |
% 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 38%
- Carbohydrates 9%
- Fat 52%
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 gin the lowest quarter of eggs and omelets (median 11.6 g)
- Fiber0.2 gin the top quarter of eggs and omelets (median 0 g)
- Sugars0.75 gabove the median for eggs and omelets (median 0.58 g)
- Fat6.1 gin the lowest quarter of eggs and omelets (median 13.2 g)
- Saturated fat1.7 gin the lowest quarter of eggs and omelets (median 4 g)
- Sodium323 mgabove the median for eggs and omelets (median 308 mg)
- Protein per 100 kcal9.6 gprotein density, useful for comparing foods with different calorie levels
- Water80.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.2 g |
|---|---|
| Polyunsaturated fat C | 1.6 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 | 1.4 g |
| SFA 4:0 C | 0.033 g |
| SFA 6:0 C | 0.023 g |
| SFA 8:0 C | 0.014 g |
| SFA 10:0 C | 0.032 g |
| SFA 12:0 C | 0.037 g |
| SFA 14:0 C | 0.13 g |
| SFA 16:0 C | 0.95 g |
| SFA 18:0 C | 0.38 g |
| MUFA 18:1 C | 2.1 g |
| PUFA 18:3 C | 0.17 g |
| PUFA 20:4 C | 0.009 g |
| MUFA 16:1 C | 0.056 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.034 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 337 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 717 µg |
| Retinol C | 21 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 80.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 12 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 meat Cooked | 141 | 12 g | 2.5 g | 9.2 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 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, 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 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, NS as to fat type Cooked | 100 | 10 g | 2.2 g | 5.7 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 substitute, omelet, scrambled, or fried, with meat and vegetables Cooked | 101 | 9.5 g | 2.2 g | 6.1 g |
| Egg substitute, omelet, scrambled, or fried, fat added Cooked | 96 | 9.3 g | 1.9 g | 5.7 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 104 kcal. 1 egg white (56 g): about 58 kcal. 1 cup (135 g): about 140 kcal.
Is cooked egg white high in protein?
Cooked egg white contains 10 g of protein per 100 g (20% of the 50 g Daily Value), or 5.6 g in 1 egg white (56 g). About 38% 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?
Cooked egg white has 2.4 g of total carbohydrates per 100 g, including 0.2 g of fiber and 0.75 g of sugars.
How much fat is in cooked egg white?
Cooked egg white contains 6.1 g of fat per 100 g, of which 1.7 g is saturated (8% 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 Vitamin K (42% DV), selenium (29% DV) and Riboflavin (B2) (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked egg white?
100 g contains 323 mg of sodium, 14% 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 2707295. 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.