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Nutrition Facts for an Egg White Omelet With Swiss Cheese

Aug 7, 2011 | By Brian Willett

Although eggs can be a healthy way to start the day, they are high in fat and calories, so they may not be optimal for all diets. However, you can take advantage of the protein they provide by consuming an egg white omelet instead. Adding Swiss cheese can provide flavor and feelings of fullness, as egg whites have a plain flavor and may not be satisfying. This cheese will increase the fat and calorie content of your omelet, so review nutrition facts carefully.

Calories

An egg white omelet with Swiss cheese is relatively low in calories -- as long as you don't use too much cheese. A jumbo egg white alone only has 18 calories. An omelet made with four egg whites and 1 oz. of Swiss cheese provides 164 calories, which comprises about 8 percent of your total calories, based on a 2,000-calorie diet. This meal would be lower in calories than many other breakfast items, such as a plain bagel, which contains 270 calories.

Fat Content

Although egg whites are fat-free, Swiss cheese -- as with other types of cheese -- is rich in fat. An omelet made with four egg whites and 1 oz. of Swiss cheese provides 8 g of total fat, with 5 g of saturated fat. While dietary fat helps provide satiety and is required for optimal health, too much saturated fat can increase your risk of heart disease. Thus, the American Heart Association suggests limiting daily saturated fat intake to less than 16 g.

Protein

One of the benefits of an egg white omelet for breakfast is that it's rich in protein. Using four egg whites and 1 oz. of Swiss cheese would create an omelet with 24 g of protein. While you could obtain that amount of protein from eating four eggs with the yolks, doing so would result in a calorie intake of 280, rather than 165. Protein helps build and repair muscle tissue, but it can also aid in weight loss; research published in the July 2005 edition of "The American Journal of Clinical Nutrition" indicates that protein-rich diets can improve weight and fat loss.

Carbohydrates

If you're following a low-carbohydrate diet, an egg white and Swiss cheese omelet can be beneficial. Egg whites contain no carbohydrates and 1 oz. of Swiss cheese contains just 2 g, so this meal would be appropriate for a reduced-carbohydrate meal plan.

Cholesterol

Whole eggs are rich in cholesterol, but egg whites don't contain any; Swiss cheese is relatively low in the nutrient. An egg white omelet with 1 oz. of Swiss cheese contains 25 mg of cholesterol; the American Heart Association suggests limiting daily intake to 300 mg to reduce the risk of heart disease.

Sodium

One concern of an egg white and Swiss cheese omelet is the sodium content. Four egg whites and 1 oz. of Swiss cheese would provide 275 mg of sodium, which comprises about 12 percent of the daily suggested intake of 2,300 mg. Too much sodium may increase your blood pressure.

Vitamins and Minerals

An egg white and Swiss cheese omelet wouldn't be a robust source of vitamins and minerals, but it would offer some. Four egg whites with 1 oz. of Swiss cheese would provide 25 percent of the daily suggested intake of calcium and 6 percent of the daily suggested intake of iron.

References

Article reviewed by Mia Paul Last updated on: Aug 7, 2011

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