1 serving (100 grams) contains 52 calories, 11.0 grams of protein, 0.2 grams of fat, and 0.7 grams of carbohydrates.
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Nutrition Information
Calories |
123.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 395.2 mg | 17% | |
| Total Carbohydrates | 1.7 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.7 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 16.7 mg | 1% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 388.1 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 Claras de huevo
Claras de huevo, known as egg whites, originate from chicken eggs and are a key ingredient in international cuisines, especially in baking and fitness diets due to their high-protein content and low calorie profile. Composed mainly of water (about 90%) and protein (roughly 10%), egg whites are incredibly low in fat and cholesterol. A 33-gram serving (approximately one large egg white) provides 3.6 grams of protein, minimal calories (about 17), and zero cholesterol, making it an excellent choice for those monitoring calorie or lipid intake. Popular in dishes like meringues or protein-rich omelets, claras de huevo have become a staple for people following high-protein diet plans and those seeking heart-healthy alternatives to whole eggs, which contain cholesterol in the yolk.
Health Benefits
- High in protein: Each egg white contains 3.6 grams of protein, promoting muscle repair and growth.
- Low in calories: With only 17 calories per egg white, it’s ideal for weight management.
- Free of cholesterol: Unlike the egg yolk, claras de huevo contain zero cholesterol, supporting heart health.
- Rich in riboflavin: Egg whites provide riboflavin (Vitamin B2), which supports energy metabolism.
- Contains selenium: Selenium in egg whites supports antioxidant activity and immune function.
Dietary Considerations
Selection and Storage
Store raw egg whites in a sealed container in the refrigerator and use within 2-4 days. For longer storage, egg whites can be frozen in an airtight container or ice cube trays.
Common Questions About Claras de huevo Nutrition
Is claras de huevo high in protein?
Yes, claras de huevo (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 low-calorie, high-protein choice for muscle building or weight management.
Can I eat claras de huevo on a keto diet?
Yes, claras de huevo are keto-friendly as they are low in carbohydrates, with less than 1 gram of carbs per serving. They can be incorporated into keto meals for added protein without disrupting carb limits.
Are there any health benefits or concerns with eating claras de huevo?
Claras de huevo are a good source of lean protein and contain no fat or cholesterol, making them ideal for heart health and weight loss. However, they lack key nutrients found in egg yolks, such as vitamin D and choline, so consuming only egg whites may lead to nutrient deficiencies without a balanced diet.
What is the recommended serving size for claras de huevo?
A common serving size is 3-4 large egg whites, providing approximately 10-14 grams of protein and 51-68 calories. This portion works well for a balanced meal or as an addition to salads, omelets, or smoothies.
How does claras de huevo compare to whole eggs in terms of nutrition?
Compared to whole eggs, claras de huevo are lower in calories and fat since they lack the yolk. While whole eggs provide more nutrients like vitamin D, choline, and healthy fats, egg whites are ideal for those looking to reduce calorie or cholesterol intake while maintaining protein levels.
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.
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.
