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 | 1.4 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 Egg whit
Egg whites are the clear, protein-rich part of an egg, separated from the yolk. Used widely in global cuisines, they are especially popular in recipes requiring low fat or high protein solutions, such as meringues, soufflés, and fitness-focused meals. Egg whites are low in calories and free of cholesterol and fat, which makes them appealing for those monitoring heart or weight health. A single large egg white contains about 17 calories, 3.6 grams of protein, and minimal amounts of important minerals like potassium, magnesium, and selenium. While lacking in fats and vitamins present in yolks, egg whites remain an excellent source of high-quality, complete protein, making them essential in many diets.
Health Benefits
- Egg whites are an excellent source of high-quality protein (3.6g per large egg white), supporting muscle repair and growth.
- They contain selenium, an antioxidant mineral that helps protect cells from oxidative damage.
- Low in calories and cholesterol-free, egg whites are beneficial for individuals managing heart disease or aiming for weight loss.
Dietary Considerations
Selection and Storage
Store raw egg whites in an airtight container in the refrigerator and use them within 2-4 days. For longer storage, egg whites can be frozen in ice cube trays for up to 12 months.
Common Questions About Egg whit Nutrition
Is egg white high in protein?
Yes, egg whites are an excellent source of protein. A single large egg white contains about 3.6 grams of protein, making it a low-calorie, high-protein option for those looking to build or maintain muscle.
Can I eat egg whites on a keto diet?
Yes, egg whites can be included in a keto diet as they are low in carbohydrates, containing less than 0.24 grams of carbs per large egg white. However, they lack fat, so pairing them with healthy fats is recommended for keto dietary balance.
What are the health benefits and concerns of eating egg whites?
Egg whites are fat-free, cholesterol-free, and packed with protein, making them beneficial for heart health and weight management. However, they are low in vitamins and minerals compared to whole eggs, and individuals allergic to eggs should avoid them entirely.
How many egg whites should I eat per serving?
A typical serving size is about 3-4 egg whites, providing roughly 12-14 grams of protein while remaining under 70 calories. This portion is suitable for most dietary plans, depending on individual protein needs.
How do egg whites compare to whole eggs nutritionally?
Egg whites are lower in calories (about 17 calories per large egg white) and fat compared to whole eggs, which contain around 70 calories and 5 grams of fat per egg. Whole eggs offer additional nutrients like vitamin D, choline, and omega-3s found in the yolk.
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.
