Energy
lower quarter59 kcalthis record per 100 g
- Corpus median
- 168 kcal
- Middle 50%
- 138–189 kcal
Based on 116 records reporting energy.
Breakfast foodsmoderate variability
Egg white omelet, scrambled, or fried, with cooking spray calories: 39 per 66 g
This exact USDA record reports 39 calories for 66 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Exact USDA description: Egg white omelet, scrambled, or fried, made with cooking spray
Quick facts
USDA reference amount · 66 g
- Calories
- 39 kcal
- Protein
- 7 g
- Carbohydrate
- 1.7 g
- Total fat
- 0.5 g
- Fiber
- 0 g
- Sodium
- 184 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 66 g
39calories
Egg white omelet, scrambled, or fried, made with cooking spray
- Protein
- 7 g
- Carbs
- 1.7 g
- Fat
- 0.5 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 39 calories for USDA reference amount at 66 grams. On a fixed-weight basis, the same record contains 59 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 7 g protein, 0 g fiber, and 184 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is eggs, grade a, large, egg white, representing 98.7% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 19–80 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2707287: “Egg white omelet, scrambled, or fried, made with cooking spray.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2707287, each row multiplies the published per-100-gram values by its stated weight. “1 egg white” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 egg whiteUSDA-listed household measure | 33 g | 19 kcal | 3.5 g | 0 g | 92 mg |
| USDA reference amountExact record reference weight | 66 g | 39 kcal | 7 g | 0 g | 184 mg |
| 1 cupUSDA-listed household measure | 135 g | 80 kcal | 14.3 g | 0 g | 377 mg |
02 · Fixed-weight context
Where 100 grams sits inside Eggs and omelets
The comparison set contains 116 exact records in the Eggs and omelets USDA category. Here, “lower quarter” describes FDC 2707287’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half10.6 gthis record per 100 g
- Corpus median
- 11.6 g
- Middle 50%
- 10.6–12.6 g
Based on 116 records reporting protein.
Dietary fiber
middle half0 gthis record per 100 g
- Corpus median
- 0 g
- Middle 50%
- 0–0.2 g
Based on 116 records reporting dietary fiber.
Sodium
middle half279 mgthis record per 100 g
- Corpus median
- 314 mg
- Middle 50%
- 262–381 mg
Based on 116 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2707287’s 66 g reference weight, none of the compatible strength-side nutrients evaluated here reaches 5% Daily Value; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
No compatible strength-side nutrient evaluated here reaches 5% DV at this reference weight, so this page does not manufacture a “strength” from a negligible percentage.
Tradeoff-side signals
Sodium184 mg
≈ 8% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0 g
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Egg white omelet, scrambled, or fried, made with cooking spray,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2707203 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 egg white to 1 cup
USDA assigns those measures 33 g and 135 g. At this record’s fixed composition, scaled energy moves from 19 kcal to 80 kcal.
- 02
Record choice: compare with FDC 2707203
At an equal 100 g, this record has 9.8 g less total fat than “Egg omelet or scrambled egg, made with cooking spray.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Eggs, Grade A, Large, egg white
The source formulation has 3 input rows; Eggs, Grade A, Large, egg white supplies 98.7% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “scrambled; or fried; made with cooking spray” fits. Inspect FDC 2707203 when “made with cooking spray” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Egg white omelet, scrambled, or fried, made with cooking spray
- Exact source wording
- “Egg white omelet, scrambled, or fried, made with cooking spray”
- Source identity
- USDA FDC 2707287 · FNDDS 32400075
- Named qualifiers
- scrambled · or fried · made with cooking spray
- Source inputs unique in this pair
- Eggs, Grade A, Large, egg white
Inspect this alternative when its fields fit better
Egg omelet or scrambled egg, made with cooking spray
- Exact source wording
- “Egg omelet or scrambled egg, made with cooking spray”
- Source identity
- USDA FDC 2707203 · FNDDS 32130060
- Named qualifiers
- made with cooking spray
- Source inputs unique in this pair
- Eggs, Grade A, Large, egg whole
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “scrambled”, “or fried”, and “made with cooking spray”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordEgg white omelet, scrambled, or fried, made with cooking spray | 66 g39 kcal | 59 kcal | 10.6 g | 0.8 g | 0 g | 279 mg |
| Egg omelet or scrambled egg, made with cooking spray | 100 g149 kcal | 149 kcal | 12.2 g | 10.6 g | 0 g | 243 mg |
| Egg white omelet, scrambled, or fried, made with margarine | 72 g62 kcal | 86 kcal | 10 g | 4.2 g | 0 g | 308 mg |
| Egg white omelet, scrambled, or fried, made with butter | 72 g70 kcal | 97 kcal | 10 g | 5.4 g | 0 g | 297 mg |
| Egg white omelet, scrambled, or fried, made with oil | 72 g77 kcal | 107 kcal | 10 g | 6.5 g | 0 g | 263 mg |
| Egg omelet or scrambled egg, with meat, made with cooking spray | 140 g227 kcal | 162 kcal | 13.4 g | 11.5 g | 0 g | 353 mg |
| Egg omelet or scrambled egg, with cheese, made with cooking spray | 120 g211 kcal | 176 kcal | 13.3 g | 12.9 g | 0 g | 341 mg |
How to compare FDC 2707287: its source amount is 66 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2707287, the 2 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 egg white
19 kcal
33 g
1 cup
80 kcal
135 g
At a glance
Nutrient signals in the source amount
For FDC 2707287, Sodium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Sodium
184.1 mg≈ 8% Daily ValuePotassium
106.3 mg≈ 2% Daily ValueThe percentages above apply to FDC 2707287’s 66 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2707287 has no protein percentage here: Feast reports 7 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 66 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 39 kcal 59 kcal | Not established Not established |
| Protein | 7 g 10.6 g | Not shown Not shown |
| Carbohydrate | 1.7 g 2.5 g | 1% 1% |
| Total fat | 0.5 g 0.8 g | 1% 1% |
| Dietary fiber | 0 g 0 g | 0% 0% |
| Sugars | 0.5 g 0.7 g | Not established Not established |
| Sodium | 184.1 mg 279 mg | 8% 12% |
| Saturated fat | 0 g 0.1 g | 0% 0% |
| Monounsaturated Fat | 0.3 g 0.5 g | Not established Not established |
| Polyunsaturated Fat | 0.1 g 0.2 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 106.3 mg 161 mg | 2% 3% |
| Calcium | 4.6 mg 7 mg | 0% 1% |
| Iron | 0.1 mg 0.1 mg | 0% 0% |
| Magnesium | 7.3 mg 11 mg | 2% 3% |
| Vitamin C | 0 mg 0 mg | 0% 0% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 0 µg 0 µg | 0% 0% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 56.2 g 85.2 g | Not established Not established |
For FDC 2707287, approximate percentages divide the displayed 66 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2707287 to 3 source inputs totaling 101.3 g in its standardized formulation. Publishing that exact provenance makes “Egg white omelet, scrambled, or fried, made with cooking spray” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Eggs, Grade A, Large, egg white, Oil, PAM cooking spray, original, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
101.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Eggs, Grade A, Large, egg whiteUSDA ingredient 1124 · encyclopedia page available | 100 GM | 100 g | 98.7% |
| 2 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
| 3 | Oil, PAM cooking spray, originalUSDA ingredient 4679 · encyclopedia page available | 1 GM | 1 g | 1% |
Exact-record context
What makes this USDA record distinct?
For FDC 2707287, the close-record rule searches the USDA “Eggs and omelets” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Egg white omelet, scrambled, or fried, made with cooking spray
- USDA category
- Eggs and omelets
- FDC ID
- 2707287
- FNDDS code
- 32400075
Closest inspectable record
Egg omelet or scrambled egg, made with cooking spray
- USDA category
- Eggs and omelets
- FDC ID
- 2707203
- FNDDS code
- 32130060
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 59 kcal | 149 kcal | −90 kcal |
| Protein | 10.6 g | 12.2 g | −1.6 g |
| Carbohydrate | 2.5 g | 1.2 g | +1.4 g |
| Total fat | 0.8 g | 10.6 g | −9.8 g |
| Dietary fiber | 0 g | 0 g | Same listed value |
| Sodium | 279 mg | 243 mg | +36 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 90 less calories, 1.6 g less protein, and 9.8 g less total fat than “Egg omelet or scrambled egg, made with cooking spray.”
Only this record lists Eggs, Grade A, Large, egg white. Only the comparison record lists Eggs, Grade A, Large, egg whole. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
3 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Salt, table; Oil, PAM cooking spray, original.
Listed only in this record: Eggs, Grade A, Large, egg white.
Listed only in the comparison: Eggs, Grade A, Large, egg whole.
Portion evidence
The listed portion sets differ
This record’s reference amount is 66 g; a familiar listed measure is 1 cup (135 g).
The comparison record’s reference amount is 100 g; a familiar listed measure is 1 cup (135 g).
Use the 100-gram row to compare FDC 2707287 with FDC 2707203 at equal mass; use their 66 g and 100 g source amounts only for portion matching.
Evidence boundary: FDC 2707287 versus FDC 2707203 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full eggs and omelets source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2707287 appears in 2 pair pages that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
2 material nutrient differencesEgg white omelet, scrambled, or fried, made… vs Egg white omelet, scrambled, or fried, made…Inspect descriptions, portions, formulations, and both sources →2 material nutrient differencesEgg white omelet, scrambled, or fried, made… vs Egg white omelet, scrambled, or fried, made…Inspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Egg white omelet, scrambled, or fried, made with cooking spray” beside explicitly linked source records; use them to compare preparations without turning FDC 2707287 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with amount of absorbed frying fat, portion size, recipe or brand, cooking fat.
For “Egg white omelet, scrambled, or fried, made with cooking spray,” resolve amount of absorbed frying fat first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
amount of absorbed frying fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
- 02
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 03
recipe or brand
Prefer a package, menu, or known recipe when it identifies the food more precisely. Otherwise preserve the generic record as an explicit approximation.
- 04
cooking fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2707287 comes from FoodData Central Survey Foods (FNDDS). Its 59 kcal per 100 g becomes 39 kcal at 66 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2707287
FNDDS food code: 32400075
The scaling for FDC 2707287 can be exact while the match to “Egg white omelet, scrambled, or fried, made with cooking spray” is wrong. That is why this profile keeps its 66 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.