1 serving (33 grams) contains 17 calories, 3.6 grams of protein, 0.1 grams of fat, and 0.2 grams of carbohydrates.
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Nutrition Information
Calories |
121.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 392.9 mg | 17% | |
| Total Carbohydrates | 1.4 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.7 g | ||
| protein | 25.7 g | 51% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 14.3 mg | 1% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 385.7 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled egg white
Boiled egg white, derived from eggs, is a high-protein, low-calorie food often used in various cuisines worldwide, particularly in health-focused and protein-rich diets. Egg whites are the clear liquid inside the egg, composed almost entirely of water and proteins, such as albumin. In a boiled form, they are easy to prepare and digest, making them a staple for athletes and those aiming to build muscle or manage weight. One large boiled egg white (33g) contains roughly 17 calories, 3.6g of protein, and minimal fat or carbohydrates, with zero cholesterol, unlike the yolk.
Health Benefits
- Rich in high-quality protein (3.6g per large egg white), which supports muscle repair and growth.
- Low in calories and fat, making it ideal for weight management and calorie-controlled diets.
- Contains potassium (54mg per large egg white), which supports healthy heart and muscle function.
- Free of cholesterol, supporting heart health and suitable for individuals managing cholesterol levels.
Dietary Considerations
Selection and Storage
Store boiled egg whites in an airtight container in the refrigerator and consume within 2-3 days for optimal freshness.
Common Questions About Boiled egg white Nutrition
Is boiled egg white high in protein?
Yes, boiled egg whites are an excellent source of protein. A single large boiled egg white contains about 3.6 grams of protein while being low in calories, with only about 17 calories per serving. They are great for muscle repair and growth.
Can I eat boiled egg whites on a keto diet?
Yes, boiled egg whites are keto-friendly because they are very low in carbohydrates, containing less than 1 gram of carbs per serving. However, since they lack fat, you may want to pair them with a high-fat food to meet the macronutrient ratio of the diet.
What are the health benefits of eating boiled egg whites?
Boiled egg whites are a great source of high-quality protein, which is essential for muscle building, repair, and maintenance. They are low in fat and cholesterol, making them a heart-healthy choice, especially for those looking to reduce their cholesterol intake.
What is the recommended portion size for boiled egg whites?
A recommended serving could be 3-4 boiled egg whites, which provides about 12-14 grams of protein for less than 70 calories. This portion is suitable for a snack or as part of a larger meal alongside healthy fats and vegetables.
How do boiled egg whites compare to whole eggs?
Boiled egg whites contain protein with minimal fat and calories, while whole eggs also provide important nutrients like vitamin D, B12, and healthy fats found in the yolk. If you're watching your calorie or cholesterol intake, egg whites are a lighter option, whereas whole eggs offer more of a complete nutrient profile.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Protein and Muscle Health: Egg Whites as a High-Quality Protein SourceAmerican Journal of Clinical NutritionDiscusses the role of egg white proteins in muscle health and recovery, emphasizing its absorption and usage in dietary strategies.
- Nutritional Considerations for Protein in Diet: Highlights from the Dietary Guidelines for Americans 2020-2025U.S. Department of Health & Human ServicesOverview of protein-rich foods, including boiled egg whites, within the context of balanced dietary patterns.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
