For individuals trying to reduce the fat in their diets, using egg whites with the yolks removed is an alternative to whole eggs. The egg whites can be whipped to a froth and cooked omelet-style, significantly lowering the saturated fats and cholesterol within the dish. When filling your omelet take care not to undo all of your good work by using cheese, meats or other items that will inadvertently raise those levels again.
Components
The U.S. Department of Agriculture notes that 3 cooked egg whites from large eggs weigh around 100 g. Protein provides approximately 11 g of that amount, while carbohydrates make up just around 1 g. There are no appreciable amounts of fat. The rest consists of other nutrients and water. An omelet made with egg whites does not contain any significant amounts of dietary fiber.
Caloric Value
There are 48 calories in an egg white omelet made with two egg whites. Just under 44 of those calories come from protein. Carbohydrates deliver just 3 calories, and fats equal just over 1 calorie. The same measure of egg substitute can provide 2 percent of the daily caloric intake recommended for the average person.
Vitamins
An egg white omelet contains some important vitamins and is particularly high in riboflavin at around 0.4 mg or 30 percent of the daily recommended allowance for this vitamin. Other lesser amounts of vitamins in the serving include niacin, folate, vitamin B-12 and pantothenic acid.
Minerals
The same serving of egg white omelet also provides several minerals that are essential for a healthy diet. The highest quantity is that of selenium at just over 20 mcg or 30 percent of the daily recommended intake. The omelet also holds lesser amounts of calcium, magnesium, phosphorus, potassium, copper and manganese.
Benefits
According to the American Heart Association, lowering the intake of saturated fat and cholesterol can help to reduce the risk of heart disease. While whole eggs contain high quantities of both saturated fats and cholesterol, egg whites contain none and, when eaten as an omelet, can help keep dietary levels of cholesterol and saturated fat low.
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