The Nutritional Information For A Vegetable Egg White Omelet With Feta Cheese

You can substantially cut down on the cholesterol content of an omelet by substituting egg whites for whole eggs. There are 213 mg of cholesterol in the yolk of one large egg. The egg white contains none of the cholesterol and is an excellent source of protein. You can make a tasty breakfast omelet using egg whites, diced tomato and crumbled feta cheese that is low in calories, cholesterol and saturated fat.

Calories

There are 73 calories in one omelet made with two egg whites, 1/2 cup diced tomato and 1/2 oz. crumbled feta cheese. Daily calorie requirements differ based on your age, gender and the amount of physical activity you get in a day. If you consume a typical diet of 2,000 calories daily, eating an egg white, tomato and feta cheese omelet for breakfast provides about 4 percent of your calories needs for the day.

Fat And Cholesterol

Eggs whites contain less fat and cholesterol than whole eggs. A serving of one egg white omelet with diced tomato and feta cheese has 3 g total fat with 2 g saturated fat and 13 mg of cholesterol. If you eat a diet high in saturated fat and cholesterol, you increase your risk of developing health problems, such as high cholesterol and heart disease. Keep your intake of saturated fat under 22 g daily and your cholesterol intake under 300 mg per day.

Protein And Carbohydrates

Protein and carbohydrates are broken down during digestion into the building blocks you need for energy. An omelet made with egg whites, diced tomatoes and feta cheese has 10 g of protein and 2 g of carbohydrates. You need protein in your daily diet for growth and development and to repair and rebuild cells which are continually being broken down. Average adult women need around 46 g of protein per day and adult men about 56 g of protein daily.

Sodium

Sodium is an essential nutrient that is not produced by your body, so you must obtain it via your diet. An omelet made using egg whites, diced tomatoes and feta cheese provides 269 mg of sodium. Monitor your intake of sodium carefully because too much sodium in your diet can lead to high blood pressure and an increased risk of heart attack and stroke. Most people get more than enough sodium in their diets, so keeping your consumption under control is the biggest challenge. Limit your sodium intake to 1,500 mg to 2,300 mg per day, depending on your overall health.

Other Nutrients

An egg white omelet with diced tomato and feta cheese supplies additional nutrients. It provides you with 6 percent of the daily value of vitamin A, 7 percent of the daily value of vitamin C and 8 percent of the daily value of calcium. This omelet also supplies 1 percent of the daily value of iron.