How Many Calories Are in an Egg White Omelette

Now that we’ve covered the ingredients, instructions, expert tips, and variations, it’s time to address the calorie content in an egg white omelette.

Calorie Count in an Egg White Omelette

To understand the calorie count in an egg white omelette, it’s essential to break down the nutritional components of each ingredient and how they contribute to the overall calorie content.

How Many Calories Are in an Egg White Omelette

Egg Whites: Low in Calories

Egg whites are known for being low in calories, making them an excellent choice for those looking to reduce their calorie intake. A single large egg white typically contains only about 17 calories.

Additional Ingredients and Calories

While egg whites themselves are low in calories, the additional ingredients used in your omelette can add to the overall count. For example, the olive oil spray or butter used for cooking and the parmesan cheese will contribute some calories to your dish.

Calculating Calories in Your Omelette

To calculate the exact number of calories in your egg white omelette, you can refer to the nutritional information on the packaging of the ingredients you used. Alternatively, you can use online calorie calculators to estimate the calorie count based on the specific quantities you incorporated into your omelette.

Healthy and Low-Calorie Breakfast Option

Despite the additional calories from ingredients like oil and cheese, an egg white omelette remains a healthy and low-calorie breakfast option compared to omelettes made with whole eggs, which contain more fat and calories.

Egg White Omelet

I used to think that an egg-white omelette couldn’t be as good as the real thing. I was totally wrong. This omelet is fluffy and delicious. The addition of veggies greatly enhances it. And it’s ready in just 20 minutes! This fluffy omelet is so easy to make and it tastes so good! It’s quickly become one of my favorite breakfasts. I don’t normally shy away from egg yolks. But sometimes a recipe – such as this baked chocolate custard – calls for yolks only. Then I am left with extra egg whites. This recipe is the perfect way to use them up.


Let’s start by exploring the ingredients you’ll need to create this delightful egg white omelette. These simple components come together to make a wholesome and tasty breakfast. Here’s what you’ll need:

  1. Egg whites: Four large egg whites form the base of this omelette. While you can use fresh egg whites or those from a carton, fresh ones tend to taste better.
  2. Kosher salt and black pepper: Season your omelette with a pinch of kosher salt and a dash of black pepper. If using fine salt, be cautious not to overdo it, as it might make the omelette too salty.
  3. Garlic powder: A pinch of garlic powder adds a burst of flavor to the otherwise neutral egg whites.
  4. Vegetables: Incorporate chopped scallions and halved cherry tomatoes for a burst of freshness and color.
  5. Olive oil spray: Use olive oil spray to grease the pan for cooking. Alternatively, you can use butter if you prefer.
  6. Parmesan cheese: Opt for finely grated parmesan cheese to enhance the taste and texture of your omelette.


Now that we have our ingredients ready, let’s dive into the step-by-step instructions for making a delicious egg white omelette:

  1. Whisk the egg whites: Begin by whisking the egg whites in a bowl. Add a pinch of salt, a dash of black pepper, and a pinch of garlic powder. Whisk until the mixture becomes frothy. Then, fold in the finely grated parmesan cheese.
  2. Add the vegetables: Gently fold the chopped scallions and halved cherry tomatoes into the egg white mixture.
  3. Cook the omelet: Heat a skillet and spray it with olive oil. Pour the egg white mixture into the warm skillet. Allow the edges to set and then gently lift the edges to let uncooked eggs flow to the bottom for even cooking.
  4. Flip and fold: Once the bottom of the omelet is cooked and the top is no longer runny but still moist, carefully flip the omelette. Fold it in half and slide it onto a plate.

Expert Tips

Here are some expert tips to ensure your egg white omelette turns out perfectly:

  1. Incorporate vegetables: Instead of cooking vegetables separately, fold them into the eggs for a more balanced and flavorful omelette.
  2. Flip before folding: To ensure thorough cooking on both sides, flip your omelette before folding it.
  3. Parmesan variation: You can either mix the parmesan into the raw egg whites or sprinkle it on top of the fully cooked omelette, depending on your preference.


While an egg white omelette may be less flavorful than one made with whole eggs, you can elevate its taste by adding tasty fillings. Consider these variations:

  1. Ingredient options: Experiment with various ingredients like onions, olives, mushrooms, and bell peppers. Feta cheese or sharp cheddar can be excellent alternatives to parmesan.

Frequently Asked Questions

How Many Calories in an Egg White Omelette?

The number of calories in an egg white omelette can vary depending on the specific ingredients you use and their quantities. On average, a basic egg white omelette made with four large egg whites, a pinch of salt, a dash of pepper, and a small amount of olive oil for cooking can contain approximately 70-100 calories. Additional ingredients like vegetables and cheese will contribute to the overall calorie count.

How Many Calories in Egg White Omelette?

The calorie count in an egg white omelette remains relatively low compared to omelettes made with whole eggs. As mentioned earlier, a simple egg white omelette can contain around 70-100 calories, making it a suitable choice for those aiming to reduce their calorie intake while still enjoying a satisfying breakfast.

How Many Calories in Egg White Omelette with Various Ingredients?

If you decide to incorporate additional ingredients like vegetables or cheese into your egg white omelette, the calorie count will vary based on the specific components you use and their quantities. To determine the exact calorie content in your customized omelette, you can refer to the nutritional information on the packaging of each ingredient or utilize online calorie calculators for accuracy.

How much calories are in an omelette?

The calorie content of an omelette varies widely depending on the number of eggs, types and amounts of ingredients such as cheese, vegetables, or meat, and the cooking method. On average, a basic two-egg omelette may contain about 140 to 220 calories, but this can increase with additional ingredients.


In conclusion, if you’re watching your calorie intake, an egg white omelette can be a satisfying and nutritious choice. While it’s essential to be mindful of the added ingredients, you can still enjoy a delicious and wholesome breakfast that won’t break your calorie budget.

With this comprehensive guide, you now have all the information you need to create a delightful egg white omelette, understand its calorie content, and make it a part of your healthy eating routine. Start your day with a nutritious and tasty breakfast that keeps you energized and satisfied!