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DinnerSpanish · 12 min · 1 servingRevuelto de claras con champiñones

Egg white scramble with mushrooms

Each serving has 198 kcal, 23.1 g of protein, and 1 g of fiber, or 11.6 g of protein per 100 kcal. Ready in 12 minutes; makes 1 serving.

  • High in protein
  • Easy to digest
  • Nutritious in small servings
  • Low energy density
  • Hydrating

Per serving

  • 198 kcalCalories
  • 23.1 gProtein
  • 1 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 11.6 g of protein per 100 kcal.

Egg white scramble with mushrooms, seen from above
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Ingredients

1 serving

Plus, with no meaningful nutrition (not counted in the table):

  • 1/2 garlic clove, minced
  • Chopped fresh parsley
  • Salt and pepper to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Wipe the mushrooms clean with a damp paper towel and slice them.
  2. Heat the oil in a nonstick skillet over medium heat and sauté the mushrooms with the garlic for 5 minutes, until they release their liquid and brown.
  3. Beat the egg whites with the whole egg, salt, and pepper, just enough to combine.
  4. Turn the heat down, pour the eggs over the mushrooms, and stir slowly with a spatula for 2 to 3 minutes.
  5. Take the pan off the heat when the eggs are set but still moist, sprinkle with parsley, and serve right away.

Why it is filling

Egg whites are almost pure protein, and one whole egg gives them flavor and the creamy texture of a real scramble. The mushrooms add volume and water for very few calories, and it takes hardly any oil, so the plate is light and gentle: a good dinner when your stomach fills up fast or you feel queasy, because fatty meals are digested more slowly.

In numbers, each serving has 23.1 g of protein and 1 g of fiber, with an energy density of 71 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings
A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.
Hydrating
At least 85 g of water per 100 g of the dish, not counting cooking water.

If your appetite is small

  • If you want a little more, add a thin slice of whole-wheat toast on the side.
  • Pasteurized liquid egg whites from a carton save time and leave no yolks behind.
  • Scrambled eggs dry out when reheated: if you often leave food on the plate, make it with half the egg whites.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 11.6 g.
NutrientPer serving
Calories198 kcal
Protein23.1 g
Carbohydrates4.5 g
Fiber1 g
Fat9.8 g
Approximate weight279 g (10 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Egg whites120 g62 kcal13.1 g0 g
Egg55 g79 kcal6.9 g0 g
White mushrooms100 g22 kcal3.1 g1 g
Olive oil4 g35 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Mushrooms, white, raw (FDC ID 169251).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  5. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .