Do you want to know 2 egg white omelette calories and nutrition? This article will tell you just that. If you’re want an easy, healthy breakfast option, give eggs a try in the form of an omelette. Not only is this dish versatile and delicious, but it’s also low in calories and provides plenty of protein. In fact, 2 egg white omelette calories are just 144 kCal. If you want to stay on track during your morning routine, try this recipe!
Ingredients to make 2 egg white omelette:
a. 1 tablespoon oil/butter – 10 gm
b. 1/2 teaspoon salt – 1 gm or as per taste
c. 1/4 teaspoon black pepper – 2 gm
d. 1/4 cup chopped onion – 30 gm
e. 1 tablespoon chopped fresh coriander leaves – 5 gm
f. 1 tablespoon chopped fresh mint leaves – 5 gm
g. 2 egg white, beaten – 72 grams
Instructions to make 2 egg white omelette
Heat the oil in a big skillet (tawa) over low heat. Add the onion and sauté until softened, about 5 minutes. Add the coriander leaves, mint leaves, salt and black pepper and cook until about 1 minute. Add the 2 egg white and scramble until they are just set. Serve hot.
2 egg white omelette nutrition compared with male and female DRI (Dietary Reference Intake)
Serving size: 2 egg white omelette as per ingredients above
2 egg white omelette calories
Calories in 2 egg white omelette are 144.31 kCal; as much as 7.22 % of male DRI of 2000 kCal. Further, it can attain 9.62 % of female DRI of 1500 kCal.
a. Protein forms 24.59 % of the calories
b. Carbs form 10.56 % of the calories in 2 egg white omelette.
c. Fats form 63.86 % of the calories.
Macros in 2 egg white omelette
a. Protein in 2 egg white omelette is 8.87 grams, which is 11.83 % of male DRI of 75 grams. Further, it can complete 15.77 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in 2 egg white omelette are 3.81 grams, therefore, is 1.39 % of male DRI of 275 grams. Thus, it can achieve 1.85 % of female DRI of 206.25 grams. In general, the carbohydrates DRI is 55% of calories.
c. Fats in 2 egg white omelette are 10.24 grams, notably 15.36 % of male DRI of 66.67 grams. As a result, a woman gets 20.48 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in 2 egg white omelette is 1.93 gram, thus is 5.08 % of male DRI of 38 gram. On the other hand, females get 7.72 % of female DRI of 25 gram.
e. Soluble Fibre is 0.35 gm, which is 3.50 % of male DRI of 10 gm. Additionally, females will get 3.55 % of female DRI of 9.86 gm.
f. Total Free Sugar is 1.78 gm, which is not only 2.97 % of male DRI of 60 gm but also 3.56 % of female DRI of 50 gm.
Vitamins in 2 egg white omelette
a. Vitamin A – 78.01 mcg, as much as 8.67 % of male DRI of 900 mcg. Furthermore, women can get 11.14 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.03 mg, which is 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.13 mg, therefore, is 10.00 % of male DRI of 1.3 mg. Besides, women also get 11.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.20 mg, notably 1.25 % of male DRI of 16 mg and 1.43 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.05 mg, thus is 3.85 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 4.31 mcg, therefore, is 14.37 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 20.52 mcg, as much as 5.13 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.06 mcg, which is 2.50 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 4.06 mg, therefore, is 4.51 % of male DRI of 90 mg. Further, it is 5.41 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 1.83 mcg, notably 36.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.09 mg, thus is 0.60 % of DRI of 15 mg for males and females.
l. Vitamin K – 26.67 mcg, as much as 22.23 % of male DRI of 120 mcg and 29.63 % of female DRI of 90 mcg.
Minerals in 2 egg white omelette
a. Calcium – 36.02 mg, which is 3.60 % of DRI of 1000 mg for males and females.
b. Phosphorus – 30.46 mg, therefore, is 4.35 % of DRI of 700 mg for males and females.
c. Iron – 1.11 mg, notably 13.88 % of male DRI of 8 mg and 6.17 % of female DRI of 18 mg.
d. Magnesium – 26.66 mg, thus is 6.67 % of male DRI of 400 mg and 8.60 % of female DRI of 310 mg.
e. Copper – 120.30 mcg, as much as 13.37 % of DRI of 900 mcg for males and females.
f. Manganese – 0.32 mg, which is 13.91 % of male DRI of 2.3 mg and 17.78 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.22 mg, notably 2.00 % of male DRI of 11 mg. At the same time, women get 2.75 % of female DRI of 8 mg.
i. Chromium – 7.06 mcg, thus is 20.17 % of male DRI of 35 mcg. Besides, women too get 28.24 % of female DRI of 25 mcg.
j. Selenium – 16.20 mcg, as much as 29.45 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 244.81 mg, as much as 5.21 % of DRI of 4700 mg for males and females.
m. Sodium – 511.93 mg, which is 34.13 % of DRI of 1500 mg for males and females.
n. Omega 3 – 29.90 mg, therefore, is 4.98 % of DRI of 600 mg for males and females,
o. Omega 6 – 2,774.16 mg, not only 462.36 % of DRI of 600 mg for males and females.
