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 whites
Boiled egg whites are the cooked, protein-rich part of chicken eggs, excluding the yolk. Eggs have been a dietary staple worldwide for centuries and are commonly used in various cuisines, including American, European, and Asian. Egg whites are primarily composed of water and proteins, such as albumin, and are low in calories, carbohydrates, and fat. A single large boiled egg white (approximately 33 grams) contains around 17 calories and 3.6 grams of protein, making it a nutrient-dense, low-calorie food. They are an excellent choice for individuals aiming to increase protein intake without consuming additional fat or cholesterol.
Health Benefits
- Supports muscle repair and growth due to high-quality protein content (3.6g per large egg white).
- Low in calories and fat, making it a heart-healthy option for weight management.
- Contains riboflavin (vitamin B2), which helps convert food into energy and supports overall metabolism.
- Naturally free of cholesterol, making it suitable for individuals managing cardiovascular risks.
- Low in sodium, contributing to better blood pressure control.
Dietary Considerations
Selection and Storage
Refrigerate boiled egg whites in an airtight container and consume within 3-4 days to maintain freshness and safety.
Common Questions About Boiled egg whites Nutrition
Are boiled egg whites high in protein?
Yes, boiled egg whites are an excellent source of protein. One large egg white contains about 3.6 grams of protein and only 17 calories, making it a great choice for those looking to increase their protein intake while keeping calories low.
Can I eat boiled egg whites on a keto diet?
Yes, boiled egg whites can be consumed on a keto diet, but they contain very little fat, which is a key component of keto. Pairing them with healthy fats, such as avocado or olive oil, balances their low fat content and keeps your diet within keto guidelines.
What are the health benefits and concerns of eating boiled egg whites?
Boiled egg whites are low in calories, cholesterol-free, and high in protein, making them a heart-healthy choice for many people. However, they lack many of the vitamins and nutrients, such as vitamin D and healthy fats, found in the yolk. If your diet lacks these, eating whole eggs might be more beneficial.
How many boiled egg whites should I eat per serving?
A serving of boiled egg whites typically consists of 3-4 egg whites, which provide around 10-14 grams of protein and under 70 calories. This portion is ideal for a snack or to add to a meal, but you can adjust it based on your individual nutritional needs.
How do boiled egg whites compare to whole eggs nutritionally?
Boiled egg whites are lower in calories and fat compared to whole eggs but also lack key nutrients like vitamin D, choline, and healthy fats, which are concentrated in the yolk. Whole eggs offer a more complete nutritional profile, while boiled egg whites are better for low-calorie, high-protein diets.
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 Guidelines for Americans 2020-2025: Protein FoodsU.S. Department of Health and Human ServicesThis section includes recommendations on egg whites as a low-fat protein choice for balanced diets.
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.
