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 whites
Egg whites are the clear, viscous fluid surrounding the yolk within an egg, originating from domesticated birds, primarily chickens. Used across various cuisines worldwide, egg whites are celebrated for their versatility in recipes, ranging from meringues and soufflés to savory dishes like omelets. They are exceptionally low in calories and fat but rich in protein, containing approximately 3.6 grams of protein, 17 calories, and virtually no fat or cholesterol per large (33g) egg white. Additionally, egg whites provide essential nutrients such as selenium, potassium, and magnesium, making them an excellent option for individuals seeking high-protein, low-calorie foods.
Health Benefits
- Rich source of protein: Each egg white contains 3.6 grams of high-quality protein, supporting muscle repair and growth.
- Low in calories and cholesterol: Egg whites are ideal for heart health as they provide protein without the dietary cholesterol found in the yolk.
- Contains selenium: Egg whites provide selenium, an antioxidant that supports immune function and combats oxidative stress.
Dietary Considerations
Selection and Storage
Store egg whites in an airtight container in the refrigerator for up to 2-4 days. They can also be frozen for longer storage and should be thawed in the refrigerator before use.
Common Questions About Egg whites Nutrition
Are egg whites high in protein?
Yes, egg whites are an excellent source of protein, providing about 3.6 grams of protein per large egg white (33 grams) while being very low in calories, with only 17 calories. They are considered a high-quality, complete protein, containing all nine essential amino acids necessary for muscle repair and growth.
Can I eat egg whites on a keto diet?
Yes, egg whites are keto-friendly as they are very low in carbs and high in protein. However, keep in mind that they are also low in fat, so you may need to pair them with fatty foods to maintain the high-fat content typical of a keto diet.
What are the health benefits or concerns of eating egg whites?
Egg whites are a heart-healthy option as they are fat-free and cholesterol-free, making them suitable for people watching their cholesterol intake. However, they lack many of the vitamins, healthy fats, and nutrients like choline and biotin found in egg yolks. Additionally, people with egg allergies should avoid egg whites as they can trigger allergic reactions.
How many egg whites should I eat per serving?
A typical serving size is 2 to 4 egg whites, which provides roughly 7 to 14 grams of protein and is only 34 to 68 calories. This range is ideal for most people looking to add lean protein to their diet without significant calories.
How do egg whites compare to whole eggs nutritionally?
Egg whites are lower in calories (17 per large egg white) and contain no fat or cholesterol compared to whole eggs, which contain about 70 calories, 5 grams of fat, and 186 milligrams of cholesterol per egg. However, whole eggs provide more vitamins, minerals, and healthy fats, including vitamin D and omega-3 fatty acids, making them more nutritionally complete.
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 whites DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Eggs: Health Benefits and Nutritional InformationHarvard T.H. Chan School of Public HealthThis source discusses egg nutrition, including the protein content in egg whites and their role in a healthy diet.
- Protein in Egg White: Composition and Health ImpactsNational Library of Medicine (PubMed Central)A peer-reviewed study exploring the protein quality, bioavailability, and health benefits of egg whites for various populations.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesThe guidelines reference eggs, including egg whites, as a high-protein, nutrient-dense food choice for healthy eating patterns.
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.
