Eggs · SOURCE-BASED NUTRITION
Egg white omelet, scrambled, or fried, made with cooking spray nutrition facts
Survey (FNDDS)
Egg white omelet, scrambled, or fried, made with cooking spray. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 59 kcal | — |
| Protein | 10.6 g | 21.2% |
| Carbohydrate, by difference | 2.53 g | 0.9% |
| Total lipid (fat) | 0.78 g | 1% |
| Fiber, total dietary | 0 g | 0% |
| Total Sugars | 0.7 g | — |
| Fatty acids, total saturated | 0.05 g | 0.3% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 279 mg | 12.1% |
| Potassium, K | 161 mg | 3.4% |
| Calcium, Ca | 7 mg | 0.5% |
| Iron, Fe | 0.08 mg | 0.4% |
| Magnesium, Mg | 11 mg | 2.6% |
| Phosphorus, P | 15 mg | 1.2% |
| Zinc, Zn | 0.03 mg | 0.3% |
| Copper, Cu | 0.02 mg | 2.6% |
| Selenium, Se | 17.7 µg | 32.2% |
| Vitamin A, RAE | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0 mg | 0% |
| Vitamin K (phylloquinone) | 0 µg | 0% |
| Thiamin | 0 mg | 0.3% |
| Riboflavin | 0.37 mg | 28.2% |
| Niacin | 0.1 mg | 0.6% |
| Vitamin B-6 | 0.01 mg | 0.3% |
| Folate, DFE | 3 µg | 0.8% |
| Vitamin B-12 | 0.08 µg | 3.3% |
| Choline, total | 0.9 mg | 0.2% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 0 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Fatty acids, total monounsaturated | 0.49 g | — |
| Fatty acids, total polyunsaturated | 0.22 g | — |
| Folate, food | 3 µg | — |
| Folate, total | 3 µg | — |
| Folic acid | 0 µg | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.48 g | — |
| MUFA 20:1 | 0.01 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 0.15 g | — |
| PUFA 18:3 | 0.07 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.03 g | — |
| SFA 18:0 | 0.02 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 85.2 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Selenium (32.2% DV), Riboflavin (B2) (28.2% DV) and Potassium (3.4% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Selenium: thyroid and antioxidant defense
This amount provides 17.7 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.37 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePotassium: fluid balance and muscles
This amount provides 161 mg. Potassium supports normal cell function, fluid balance, nerve transmission and muscle contraction. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B12: blood cells and nerves
This amount provides 0.08 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 11 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.02 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Selenium
This amount provides 17.7 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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