1 serving (135 grams) contains 70 calories, 14.4 grams of protein, 0.0 grams of fat, and 3.2 grams of carbohydrates.
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Nutrition Information
Calories |
70.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 379.4 mg | 16% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.0 g | ||
| protein | 14.4 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 9.4 mg | 0% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 220.1 mg | 4% | |
* 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 scramble
An egg white scramble is a dish made by cooking lightly whisked egg whites over medium heat, often with added vegetables or seasonings. It is commonly featured in Western cuisine, particularly within health-conscious diets. This dish is high in protein while being low in calories and fat, as the yolks—where most of the fat and cholesterol in eggs are found—are omitted. Egg whites contain high-quality, complete protein, providing all essential amino acids necessary for the body. A single large egg white contains approximately 3.6 grams of protein and only about 17 calories, making it a popular choice for weight management and muscle growth. It is also naturally fat-free and cholesterol-free, supporting heart health goals. This simple, versatile dish can be customized with vegetables, herbs, or spices to enhance flavor and nutritional value further.
Health Benefits
- Supports muscle repair and growth due to its high-quality protein content, containing all essential amino acids.
- Heart-friendly since egg whites are fat-free and cholesterol-free, reducing dietary intake of saturated fats.
- Low in calories at only about 17 calories per egg white, aiding weight management and maintaining a calorie deficit.
- Rich in riboflavin (0.145 mg per large egg white), essential for energy production and maintaining healthy skin.
- Contains potassium (54 mg per large egg white), which supports healthy blood pressure regulation and muscle function.
Dietary Considerations
Selection and Storage
Store egg whites in a clean, airtight container in the refrigerator and use them within 2-4 days. For longer storage, freeze egg whites in an ice cube tray and defrost as needed in the refrigerator.
Common Questions About Egg white scramble Nutrition
Is Egg White Scramble high in protein?
Yes, an Egg White Scramble is high in protein. Egg whites contain around 3.6 grams of protein per large egg and are virtually fat-free, making it an excellent option for those looking to increase their protein intake while keeping calories low.
Can I eat Egg White Scramble on a keto diet?
Yes, you can eat Egg White Scramble on a keto diet, but you'll need to ensure you're adding some healthy fats since egg whites are low in fat. Consider cooking them in butter or olive oil or pairing them with avocado for a balanced keto-friendly meal.
What are the health benefits or concerns of eating Egg White Scramble?
Egg White Scramble is low in calories and cholesterol, which makes it a heart-healthy option. However, since egg whites lack the essential vitamins found in yolks, such as vitamin D and choline, ensure you're balancing your diet with other nutrient-rich foods.
What is the recommended serving size for Egg White Scramble?
A typical serving size is 3-5 egg whites, providing roughly 54-90 calories and 11-18 grams of protein. This portion size is ideal for most individuals, though you can adjust based on your protein needs and calorie goals.
How does Egg White Scramble compare to Whole Egg Scramble?
Egg White Scramble is lower in calories and contains no fat or cholesterol compared to Whole Egg Scramble, which includes yolks rich in healthy fats and essential nutrients like vitamin D and choline. Both have benefits, but whole eggs offer more complete nutrition while egg whites are better for low-calorie and low-fat 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.
- USDA FoodData - Egg white scramble DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
