Egg White vs. Whole Egg Omelette

Egg White Omelet

My favourite breakfast, lunch, or sometimes dinner.. is eggs!! (Breakfast for dinner is the best).

So.. when making an omelette when do you choose to use only egg whites or use whole eggs? Here’s what I do! 

When to choose egg whites:

Choose egg whites especially when eating out if it’s an option. Restaurants tend to overdo it with eggs (usually they use about 4 eggs in one omelette). This is when I would definitely recommend an egg white omelette.

  • Four whole eggs in one omelette would equal out to 20 grams of fat, 780 mg of cholesterol, 24 grams of protein, and 280 calories
  • Four egg whites (8 tbsp or 1/2 cup) contains 0 grams of fat, 0 grams cholesterol, 14 grams of protein, and 60 calories

So you can see.. if you’re looking to get protein and lower the fat, cholesterol, and calories…egg whites are a great alternative. Especially when you’re ordering an omelette at a restaurant and it is made with cheese and served with additional sides, this can really spike up the calories and fat. Although egg whites don’t contain fat or cholesterol, they do contain the three vitamins/minerals: riboflavin, niacin, and folate!

When to use whole eggs:

If you are making an omelette at home, I would recommend 1 whole egg combined with egg whites. The egg yolk contains Vitamin E, D, B12, riboflavin, selenium, and folate. The egg yolk is also high in cholesterol (as I mentioned) that is why it should be limited… BUT not avoided! Cholesterol is a building block for your body’s cells and is needed in our diet to make up certain hormones.

Published by Brooke Bliss, BScFN, RYT-500

My name is Brooke Bliss. I am a yogi, traveller, and food enthusiast. I am a graduate of Western University's B.Sc. Honors Nutrition & Dietetics program and a 500-hour certified yoga teacher. I love to share my healthy, whole-food recipes, nutrition facts, yoga and lifestyle tips. Thank you for stopping by my page. Namaste :)

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