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Last updated: Aug 9, 2026

Friendly's

Ham & Cheese Omelet, Egg Choice Egg Whites

BreakfastPopular

Friendly's Ham & Cheese Omelet, Egg Choice Egg Whites is protein-leaning, with about 75% of macro calories from protein. Each serving has 124 calories, 23g protein, 0g carbs, and 3.4g fat, making it a lighter restaurant option to compare with larger meals.

1 Serving

Serving Size

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124

Calories

Per serving

23 g

Protein

0 g

Carbs

3.4 g

Fat

Nutrition Facts

Amount per serving

Calories124 kcal

% Daily Value*

Total Fat 3.4 g4%

Saturated Fat 0.6 g3%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 781 mg34%

Total Carbohydrate 0 g0%

Dietary Fiber 0 g0%

Total Sugars 0 g—

Protein 23 g46%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

124

kcal

Protein23 g (75%)

Carbs0 g (0%)

Fat3.4 g (25%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density10/10

75% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate31 min walk

About 12 minutes of running for these calories.

Key Nutrients

Protein 23 g46%

Fiber 0 g0%

Sodium 781 mg34%

Sugars 0 g—

Saturated Fat 0.6 g3%

How we calculate these values

Diet Compatibility

High protein10/10 protein density from 23g protein and 124 calories.Yes

Lower carb0g carbs per serving.Yes

Low fat3.4g total fat per serving.No

High sugar0g total sugars per serving.No

High sodium781mg sodium per serving.Yes

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Breakfast

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Applewood Smoked Bacon135 kcal · 7.5 g protein B.E.L.T.682 kcal · 25 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Ham & Cheese Omelet, Egg Choice Egg Whites has 174 fewer calories than $100,000 Cobb Salad, Chicken Choice Fried Chicken Tenders and the same amount of protein. Compare

Ham & Cheese Omelet, Egg Choice Egg Whites has 52 fewer calories than $100,000 Cobb Salad, Chicken Choice Grilled Chicken and 10g less protein. Compare

$100,000 Cobb Salad, Chicken Choice Fried Chicken Tenders298 kcal · 23 g protein$100,000 Cobb Salad, Chicken Choice Grilled Chicken176 kcal · 33 g proteinAll American Cheeseburger988 kcal · 34 g proteinAll-American Burger806 kcal · 31 g proteinAmerica's Best Grilled Cheese887 kcal · 32 g proteinApple Juice206 kcal · 0 g protein

Compare with $100,000 Cobb Salad, Chicken Choice Fried Chicken Tenders

Ham & Cheese Omelet, Egg Choice Egg Whites Compared With Nearby Items

Compared with Applewood Smoked Bacon, another Breakfast item at Friendly's, Ham & Cheese Omelet, Egg Choice Egg Whites has 11 fewer calories than it and 15.5g more protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Ham & Cheese Omelet, Egg Choice Egg Whites are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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