1 serving (33 grams) contains 17 calories, 3.5 grams of protein, 0.0 grams of fat, and 0.8 grams of carbohydrates.
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Nutrition Information
Calories |
127.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 406.7 mg | 17% | |
| Total Carbohydrates | 5.8 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.7 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 17.1 mg | 1% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 399.4 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 white
Egg whites are the clear, protein-rich component of a chicken egg, typically separated from the yolk. They have been a staple in global cuisine due to their versatility, used in recipes ranging from meringues to omelets. Egg whites are naturally low in calories and fat, making them an excellent choice for calorie-conscious diets. A 100-gram serving of egg whites (equivalent to roughly three eggs) provides about 52 calories, 11 grams of high-quality protein, and minimal carbohydrates or fats. Egg whites are a rich source of essential amino acids and also contain small amounts of important minerals like potassium, magnesium, and selenium while being cholesterol-free, unlike the yolk. This nutritional profile makes egg whites an especially popular choice in fitness-focused and heart-healthy diets.
Health Benefits
- High-protein content (11g per 100g) supports muscle repair and development.
- Rich in potassium, which helps maintain healthy blood pressure levels.
- Contains selenium, an antioxidant mineral that supports immune function and protects against oxidative stress.
Dietary Considerations
Selection and Storage
Store egg whites in an airtight container in the refrigerator and consume within 2-3 days. They can also be frozen for up to 12 months; thaw in the refrigerator before use.
Common Questions About Egg white Nutrition
Is egg white high in protein?
Yes, egg whites are an excellent source of protein. A single large egg white provides about 3.6 grams of high-quality protein while being very low in calories (approximately 17 calories per egg white). It is also fat-free, making it a great option for those focused on lean protein intake.
Can I eat egg white on a keto diet?
Yes, egg whites can be included in a keto diet, but it is worth noting that while they are extremely low in carbohydrates (0.2 grams per large egg white), they lack the fats found in the yolk that are essential for maintaining ketosis. For keto, you may want to pair egg whites with a healthy fat source such as avocado or olive oil.
What are the health benefits and concerns of eating egg whites?
Egg whites are rich in protein while being low in calories, fat, and cholesterol, making them ideal for weight management and heart health. However, they lack many of the vitamins and nutrients present in the yolk, such as vitamin D and healthy fats. Additionally, some individuals may be allergic to albumin, a protein found in egg whites.
How many egg whites should I eat in a serving?
A typical serving size is 3-5 egg whites, which provides about 10-18 grams of protein and 51-85 calories depending on the number. This portion is well-suited for a high-protein meal or post-workout snack. However, for a balanced diet, it is important to pair egg whites with nutrient-rich foods.
How do egg whites compare to whole eggs nutritionally?
Egg whites contain most of the protein found in an egg, yet they are nearly fat-free and cholesterol-free, with only 17 calories per large egg white compared to about 72 calories in a whole egg. However, whole eggs contain beneficial nutrients like healthy fats, vitamin D, and choline that are not present in egg whites. Choosing between the two depends on your dietary needs and health goals.
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.
- USDA FoodData - Egg white DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Egg white protein as a source of essential amino acidsJournal of NutritionThis peer-reviewed article explores the high-quality protein content in egg whites and their amino acid profile benefits.
- 2020-2025 Dietary Guidelines for Americans: Protein FoodsU.S. Department of Health and Human ServicesThis section highlights the inclusion of egg whites and other protein foods in a balanced diet according to US dietary guidelines.
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.
