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Nutritional Facts: Healthy, High Fiber, Protein, Low Carb and Calorie Egg Breakfast

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

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.

  4 (132g)
egg whites
1/2 cup (130g)
salsa
1/4 cup (15g)
wheat bran
1/2 cup (0g)
fat-free cheddar cheese
Total 1 serving
Alanine (g) 0.9 n/a 0.1 n/a 1 1
Alcohol (g) 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.9 n/a 0.2 n/a 1 1
Ash (g) 0.8 2.8 0.8 n/a 4 4
Aspartic acid (g) 1.6 n/a 0.2 n/a 2 2
Caffeine (mg) 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 9.2 35.0 10.6 n/a 55 55
Calories 68.6 35.0 31.3 n/a 135 135
Calories (kj) 285.1 148.9 131.1 n/a 565 565
Carbohydrates (g) 1.0 8.1 9.4 n/a 18 18
Cholesterol (mg) 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.0 0.2 0.1 n/a 0 0
Cystine (g) 0.4 n/a 0.1 n/a 0 0
Dietary Fiber (g) 0.0 2.1 6.2 n/a 8 8
Folate (mcg) 5.3 5.2 11.5 n/a 22 22
Folate, DFE (mcg) 5.3 5.2 11.5 n/a 22 22
Folate, food (mcg) 5.3 5.2 11.5 n/a 22 22
Folic acid (mcg) 0.0 0.0 0.0 n/a 0 0
Fructose (g) 0.1 n/a n/a n/a 0 0
Galactose (g) 0.1 n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.4 n/a n/a n/a 0 0
Glutamic acid (g) 2.0 n/a 0.4 n/a 2 2
Glycine (g) 0.5 n/a 0.1 n/a 1 1
Histidine (g) 0.4 n/a 0.1 n/a 0 0
Iron (mg) 0.1 0.6 1.5 n/a 2 2
Isoleucine (g) 0.9 n/a 0.1 n/a 1 1
Lactose (g) 0.1 n/a n/a n/a 0 0
Leucine (g) 1.3 n/a 0.1 n/a 1 1
Lysine (g) 1.1 n/a 0.1 n/a 1 1
Magnesium (mg) 14.5 19.4 88.6 n/a 123 123
Maltose (g) 0.1 n/a n/a n/a 0 0
Manganese (mg) 0.0 0.2 1.7 n/a 2 2
Methionine (g) 0.5 n/a 0.0 n/a 1 1
Monounsaturated Fat (g) 0.0 0.0 0.1 n/a 0 0
Niacin (mg) 0.1 0.1 2.0 n/a 2 2
Pantothenic acid (mg) 0.3 0.0 0.3 n/a 1 1
Phenylalanine (g) 0.9 n/a 0.1 n/a 1 1
Phosphorus (mg) 19.8 40.1 146.9 n/a 207 207
Polyunsaturated Fat (g) 0.0 0.1 0.3 n/a 0 0
Potassium (mg) 215.2 384.6 171.4 n/a 771 771
Proline (g) 0.6 n/a 0.1 n/a 1 1
Protein (g) 14.4 2.0 2.3 n/a 19 19
Retinol (mcg) 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.6 0.0 0.1 n/a 1 1
Saturated Fat (g) 0.0 0.0 0.1 n/a 0 0
Selenium (mcg) 26.4 1.2 11.3 n/a 39 39
Serine (g) 1.1 n/a 0.1 n/a 1 1
Sodium (mg) 219.1 777.0 0.3 n/a 996 996
Starch n/a 2.1 n/a n/a 2 2
Sucrose (g) 0.1 n/a n/a n/a 0 0
Sugar (g) 0.9 4.0 0.1 n/a 5 5
Theobromine (mg) 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.1 n/a 0 0
Threonine (g) 0.6 n/a 0.1 n/a 1 1
Tocopherol, alpha (mg) 0.0 1.5 0.2 n/a 2 2
Total Fat (g) 0.2 0.2 0.6 n/a 1 1
Tryptophan (g) 0.2 n/a 0.0 n/a 0 0
Tyrosine (g) 0.6 n/a 0.1 n/a 1 1
Valine (g) 1.1 n/a 0.1 n/a 1 1
Vitamin A, IU (IU) 0.0 378.1 1.3 n/a 379 379
Vitamin A, RAE (mcg) 0.0 19.4 0.0 n/a 19 19
Vitamin B-12 (mcg) 0.1 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.0 0.2 0.2 n/a 0 0
Vitamin C (mg) 0.0 2.5 0.0 n/a 2 2
Vitamin D (IU) 0.0 0.0 0.0 n/a 0 0
Water (g) 115.6 116.4 1.4 n/a 233 233
Zinc (mg) 0.0 0.5 1.1 n/a 2 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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