3 Egg White Omelette Calories & Nutrition. Read Here.

How much 3 egg white omelette calories and 3 egg white omelette protein do you get? Find out the answers to these doubts here.

Egg whites are versatile ingredients that can be used in many dishes. Here, we shall tell you how to make a delicious 3 egg white omelette. This dish is healthy and easy to make and can be served as a breakfast or lunch dish.

Ingredients to make 3 egg white omelette:

a. 1 tablespoon oil/butter – 12 gm

b. 1/2 teaspoon salt –as per taste (1 gm)

c. Green chillies – 5 gm ( 2 or 3 )

d. 1/4 cup chopped onion – 50 gm

e. 1  tablespoon chopped fresh coriander leaves – 10 gm

f. 1 tablespoon chopped fresh mint leaves – 10 gm

g. 3 egg white, beaten – 108 grams

Instructions to make 3 egg white omelette

Place a big tawa (skillet) over low flame and pour oil. Add the cut onion and cook for 5 minutes or until softened. Add the green chilli, coriander leaves, mint leaves, and salt until about 1 minute. Add 3 egg white and scramble until they are just set. Serve hot.

3 egg white omelette nutrition compared with male and female DRI (Dietary Reference Intake)

Serving size:  Omelette made up of 3 egg white 

Water – 157.89 gm.

3 egg white omelette calories

3 egg white omelette calories are 189.16 kCal; as much as 9.46 % of male DRI of 2000 kCal. Further, it can attain 12.61 % of female DRI of 1500 kCal.

a. Protein forms 28.31 % of the calories

b. Carbs form 11.65 % of the calories in 3 egg white omelette.

c. Fats form 58.81 % of the calories.

Macros in 3 egg white omelette

a. Protein in 3 egg white omelette is 13.39 grams, which is 17.85 % of male DRI of 75 grams. Further, it can complete 23.80 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.

b. Carbs in 3 egg white omelette are 5.51 grams, therefore, is 2.00 % of male DRI of 275 grams. Thus, it can achieve 2.67 % of female DRI of 206.25 grams. In general, carbohydrates DRI is 55% of calories.

c. Fats in 3 egg white omelettes are 12.36 grams, notably 18.54 % of male DRI of 66.67 grams. As a result, a woman gets 24.72 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.

d. The Fibre in 3 egg white omelette is 2.52 gram, thus is 6.63 % of male DRI of 38 gram. On the other hand, females get 10.08 % of female DRI of 25 grams.

e. Soluble Fibre is 0.62 gm, which is 6.20 % of male DRI of 10 gm. Additionally, females will get 6.29 % of female DRI of 9.86 gm.

f. Total Free Sugar is 3.00 gm, which is 5.00 % of male DRI of 60 gm and 6.00 % of female DRI of 50 gm.

Vitamins in 3 egg white omelette

a. Vitamin A – 159.07 mcg, as much as 17.67 % of male DRI of 900 mcg. Furthermore, women can get 22.72 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.06 mg, which is 5.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 5.45 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.21 mg, therefore, is 16.15 % of male DRI of 1.3 mg. Besides, women also get 19.09 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 0.37 mg, notably 2.31 % male DRI of 16 mg and 2.64 % female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.10 mg, thus, is 7.69 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 6.68 mcg, therefore, is 22.27 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 36.57 mcg, as much as 9.14 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0.10 mcg, which is 4.17 % of DRI of 2.4 mcg for males and females

i. L-ascorbic acid (Vitamin C) – 12.15 mg, therefore, is 13.50 % of male DRI of 90 mg. Further, it is 16.20 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 2.35 mcg, notably 47.00 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 0.13 mg, thus is 0.87 % of DRI of 15 mg for males and females.

l. Vitamin K – 47.01 mcg, as much as 39.18 % of male DRI of 120 mcg and 52.23 % of female DRI of 90 mcg.

Minerals in 3 egg white omelette

a. Calcium – 52.63 mg, which is 5.26 % of DRI of 1000 mg for males and females.

b. Phosphorus – 48.78 mg, therefore, is 6.97 % of DRI of 700 mg for males and females.

c. Iron – 1.74 mg, notably 21.75 % male DRI of 8 mg and 9.67 % female DRI of 18 mg.

d. Magnesium – 41.06 mg, thus is 10.27 % of male DRI of 400 mg and 13.25 % of female DRI of 310 mg.

e. Copper – 155.90 mcg, as much as 17.32 % of DRI of 900 mcg for males and females.

f. Manganese – 0.34 mg, which is 14.78 % of male DRI of 2.3 mg and 18.89 % 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 – 0.36 mg, notably 3.27 % of male DRI of 11 mg. At the same time, women get 4.50 % of female DRI of 8 mg.

i. Chromium – 11.35 mcg, thus is 32.43 % of male DRI of 35 mcg. Besides, women too get 45.40 % of female DRI of 25 mcg.

j. Selenium – 24.23 mcg, as much as 44.05 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0.00 mg,

l. Potassium – 375.29 mg, as much as 7.98 % of DRI of 4700 mg for males and females.

m. Sodium – 575.12 mg, which is 38.34 % of DRI of 1500 mg for males and females.

n. Omega 3 – 50.97 mg, therefore, is 8.50 % of DRI of 600 mg for males and females,

o. Omega 6 – 3,350.51 mg, not only 558.42 % of DRI of 600 mg for males and females.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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