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Receta How to Make the Perfect Healthy Omelet - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
The Ingredients
3 egg whites, and a tiny bit of yolk (maybe 1/4 of the yolk)
Optional: handful diced baby spinach
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		serves
27.0g 		egg whites
0.0g 		milk
15.0g 		salt
1.5g 		pepper
0.53g 		olive oil
4.5g 		mustard
0.83g 		turmeric
0.28g 		onions
28.8g 		tomatoes
33.9g 		bell pepper
30.55g 		Total Per Serving Total for Recipe
Protein (g) 3.73 n/a 0.48 0.0 0.06 0.0 0.21 0.02 0.53 0.3 0.26 5.58 5.58
Total Fat (g) 9.79 n/a 0.49 0.0 0.02 4.5 0.24 0.03 0.05 0.07 0.05 15.23 15.23
Carbohydrates (g) 0.73 n/a 0.68 0.0 0.34 0.0 0.29 0.18 2.11 1.33 1.42 7.08 7.08
Ash (g) n/a n/a 0.1 1.5 0.02 0.0 0.04 0.02 0.23 0.17 0.13 2.21 2.21
Calories (kcal) 106.92 n/a 9.0 0.0 1.352 39.78 3.893 0.991 9.216 6.102 6.109 183.362 183.362
Starch (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0
Sucrose (g) n/a n/a 0.0 n/a n/a n/a 0.03 0.01 n/a 0.0 0.03 0.07 0.07
Glucose (dextrose) (g) n/a n/a 0.0 n/a n/a n/a 0.02 0.0 n/a 0.42 0.35 0.8 0.8
Fructose (g) n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.46 0.34 0.81 0.81
Lactose (g) n/a n/a 0.79 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.79 0.79
Maltose (g) n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 12.03 n/a 13.25 0.0 0.06 0.0 0.06 0.03 25.87 32.03 28.68 112.01 112.01
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) 0.0 n/a 0.79 0.0 0.0 0.0 0.06 0.01 0.67 0.89 0.73 3.15 3.15
Galactose (g) n/a n/a 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0
Dietary Fiber (g) 0.0 n/a 0.0 0.0 0.1 0.0 0.1 0.1 0.7 0.4 0.5 2.0 2.0
Calcium (mg) 2.7 n/a 16.95 0.36 2.316 0.045 4.324 0.512 20.736 3.39 3.055 54.388 54.388
Iron (mg) 0.31 n/a 0.0 0.0 0.15 0.03 0.08 0.12 0.43 0.09 0.1 1.31 1.31
Magnesium (mg) 3.24 n/a 1.5 0.015 1.028 0.0 2.473 0.54 5.76 3.729 3.055 21.34 21.34
Phosphorus (mg) 28.89 n/a 13.65 0.0 0.917 0.0 6.98 0.75 10.656 8.135 6.109 76.088 76.088
Potassium (mg) 51.03 n/a 21.45 0.12 6.673 0.045 5.661 7.07 79.488 80.337 53.454 305.327 305.327
Sodium (mg) 217.35 n/a 6.0 581.37 0.233 0.09 0.042 0.106 4.608 1.695 0.916 812.41 812.41
Zinc (mg) 0.5 n/a 0.06 0.0 0.01 0.0 0.05 0.01 0.11 0.06 0.04 0.84 0.84
Copper (mg) 0.011 n/a 0.002 0.0 0.006 0.0 0.003 0.002 0.023 0.02 0.021 0.089 0.089
Manganese (mg) n/a n/a 0.0 0.002 0.03 0.0 0.015 0.022 0.046 0.037 0.037 0.188 0.188
Selenium (mcg) 3.9 n/a 0.6 0.0 0.0 0.0 1.1 0.0 0.2 0.0 0.0 5.8 5.8
Vitamin A, IU (IU) n/a n/a 15.3 0.0 1.585 0.0 0.515 0.0 287.136 282.366 113.017 699.918 699.918
Retinol (mcg) 0.0 n/a 4.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.2 4.2
Vitamin A, RAE (mcg_RAE) 0.0 n/a 4.2 0.0 0.08 0.0 0.025 0.0 14.4 14.237 5.498 38.439 38.439
Beta Carotene (mcg) 0.0 n/a 0.75 0.0 0.827 0.0 0.307 0.0 172.224 152.2 63.534 389.841 389.841
Vitamin E (mg) 0.06 n/a 0.01 0.0 0.0 0.65 0.02 0.01 0.16 0.18 0.11 1.21 1.21
Vitamin D (IU) n/a n/a 6.0 n/a n/a n/a n/a n/a n/a n/a n/a 6.0 6.0
Lycopene (mcg) 0.0 n/a 0.0 0.0 0.032 0.0 0.0 0.0 0.0 872.183 0.0 872.214 872.214
Lutein + zeaxanthin (mcg) 0.0 n/a 0.0 0.0 1.087 0.0 3.718 0.0 327.456 41.694 104.158 478.113 478.113
Tocopherol, beta (mg) n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.01 0.01
Tocopherol, gamma (mg) n/a n/a 0.0 n/a 0.02 0.04 0.16 0.0 n/a 0.04 0.0 0.26 0.26
Tocopherol, delta (mg) n/a n/a 0.0 n/a 0.0 0.0 0.01 0.0 n/a 0.0 0.0 0.01 0.01
Vitamin C (mg) 0.0 n/a 0.0 0.0 0.1 0.0 0.0 0.1 5.4 4.3 24.6 34.5 34.5
Thiamin (mg) 0.097 n/a 0.006 0.0 0.001 0.0 0.004 0.0 0.017 0.014 0.018 0.158 0.158
Riboflavin (mg) 0.041 n/a 0.027 0.0 0.001 0.0 0.003 0.001 0.023 0.007 0.009 0.112 0.112
Niacin (mg) 0.91 n/a 0.017 0.0 0.006 0.0 0.065 0.014 0.153 0.2 0.147 1.512 1.512
Pantothenic acid (mg) n/a n/a 0.054 0.0 n/a 0.0 n/a n/a 0.023 0.031 0.031 0.138 0.138
Vitamin B-6 (mg) 0.014 n/a 0.006 0.0 0.002 0.0 0.004 0.005 0.017 0.027 0.067 0.142 0.142
Folate (mcg) 0.54 n/a 0.75 0.0 0.053 0.0 0.631 0.109 18.432 5.085 3.055 28.654 28.654
Vitamin B-12 (mcg) 0.12 n/a 0.07 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.18 0.18
Choline (mg) 15.9 n/a 2.1 0.0 0.1 0.0 1.0 0.1 1.6 2.3 1.7 24.8 24.8
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) n/a n/a 0.012 0.0 n/a 0.0 0.004 n/a 0.006 0.003 0.003 0.029 0.029
Threonine (g) n/a n/a 0.021 0.0 n/a 0.0 0.009 n/a 0.02 0.01 0.012 0.073 0.073
Isoleucine (g) n/a n/a 0.026 0.0 n/a 0.0 0.009 n/a 0.023 0.007 0.006 0.07 0.07
Leucine (g) n/a n/a 0.041 0.0 n/a 0.0 0.015 n/a 0.032 0.01 0.012 0.109 0.109
Lysine (g) n/a n/a 0.021 0.0 n/a 0.0 0.013 n/a 0.026 0.01 0.012 0.082 0.082
Methionine (g) n/a n/a 0.012 0.0 n/a 0.0 0.004 n/a 0.006 0.003 0.003 0.028 0.028
Cystine (g) n/a n/a 0.003 0.0 n/a 0.0 0.005 n/a n/a 0.003 0.003 0.014 0.014
Phenylalanine (g) n/a n/a 0.023 0.0 n/a 0.0 0.009 n/a 0.017 0.024 0.027 0.1 0.1
Tyrosine (g) n/a n/a 0.023 0.0 n/a 0.0 0.006 n/a 0.014 0.003 0.003 0.049 0.049
Valine (g) n/a n/a 0.029 0.0 n/a 0.0 0.011 n/a 0.023 0.007 0.012 0.082 0.082
Arginine (g) n/a n/a 0.012 0.0 n/a 0.0 0.015 n/a 0.037 0.007 0.009 0.08 0.08
Histidine (g) n/a n/a 0.012 0.0 n/a 0.0 0.006 n/a 0.009 0.003 0.003 0.033 0.033
Alanine (g) n/a n/a 0.015 0.0 n/a 0.0 0.01 n/a 0.023 0.01 0.012 0.07 0.07
Aspartic acid (g) n/a n/a 0.036 0.0 n/a 0.0 0.016 n/a 0.049 0.047 0.064 0.213 0.213
Glutamic acid (g) n/a n/a 0.098 0.0 n/a 0.0 0.041 n/a 0.109 0.146 0.058 0.452 0.452
Glycine (g) n/a n/a 0.012 0.0 n/a 0.0 0.011 n/a 0.026 0.007 0.009 0.065 0.065
Proline (g) n/a n/a 0.051 0.0 n/a 0.0 0.016 n/a 0.035 0.007 0.006 0.115 0.115
Serine (g) n/a n/a 0.017 0.0 n/a 0.0 0.009 n/a 0.023 0.01 0.015 0.074 0.074
Cholesterol (mg) 19.17 n/a 1.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 20.67 20.67
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 3.499 n/a 0.281 0.0 0.005 0.621 0.012 0.009 0.009 0.01 0.018 4.464 4.464
Phytosterols (mg) n/a n/a n/a 0.0 0.488 9.945 0.979 0.23 n/a 2.373 2.749 16.763 16.763
Monounsaturated Fat (g) 4.639 n/a 0.122 0.0 0.005 3.283 0.165 0.005 0.009 0.01 0.003 8.24 8.24
Polyunsaturated (g) 1.053 n/a 0.03 0.0 0.006 0.473 0.045 0.006 0.02 0.027 0.018 1.679 1.679