1 serving (200 grams) contains 150 calories, 20.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 235.3 mg | 5% | |
* 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 white curry
Egg white curry is a flavorful dish originating from South Asian cuisine, particularly popular in Indian and Pakistani households. It typically combines egg whites with a spiced tomato-based gravy, enhanced with garlic, ginger, and a blend of aromatic spices like turmeric, cumin, and coriander. Egg whites are a low-calorie food rich in protein and free of fat and cholesterol, making them a healthier alternative to whole eggs. This dish is ideal for individuals seeking to reduce fat intake while enjoying a high-protein meal. Egg white curry, when prepared thoughtfully, provides essential micronutrients from the accompanying spices and tomatoes, such as vitamin C, potassium, and antioxidants.
Health Benefits
- High protein content from egg whites supports muscle growth and repair (3.6g of protein per egg white).
- Low in calories and completely free of cholesterol, making it heart-healthy when compared to whole eggs.
- Spices such as turmeric provide anti-inflammatory properties due to curcumin content.
- Tomatoes in the curry are a good source of vitamin C and lycopene, supporting immune function and skin health.
- Supports weight management through its low-calorie yet nutrient-dense composition.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat only once to preserve the texture and flavor of the dish.
Common Questions About Egg white curry Nutrition
Is egg white curry high in protein?
Yes, egg white curry is an excellent source of protein. Egg whites contain around 3.6 grams of protein per large egg and are low in fat and calories, making the dish a protein-rich choice, especially when prepared with a low-fat curry base.
Can I eat egg white curry on a keto or low-carb diet?
Yes, egg white curry can be compatible with a keto or low-carb diet, provided the curry base is made with low-carb ingredients such as tomatoes, spinach, and coconut milk instead of starchy thickeners. Egg whites are naturally low in carbohydrates and high in protein, aligning well with these diets.
What are the health benefits of eating egg white curry?
Egg white curry provides a high-quality protein intake essential for muscle repair and immune support. It is also low in cholesterol and calories, making it heart-healthy compared to whole egg recipes. Additionally, when combined with vegetables in the curry, you gain added nutrients like vitamins A, C, and potassium.
How much egg white curry should I eat per serving?
A standard serving of egg white curry typically consists of 4-6 egg whites, providing approximately 14-21 grams of protein, paired with a curry base. This portion is suitable for a balanced meal when served with a side of vegetables or a small serving of whole grains, depending on dietary preferences.
How does egg white curry compare to whole egg curry?
Egg white curry is lower in calories and fat compared to whole egg curry, as egg whites have no fat or cholesterol. However, whole eggs contain additional vitamins like vitamin D and healthy fats. Egg white curry is a better option for those managing cholesterol levels or seeking a low-fat diet, while whole egg curry offers a more nutrient-dense 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.
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.
