Egg whites scrambled

Breakfast

Item Rating: 77/100

1 serving (100 grams) contains 52 calories, 11.0 grams of protein, 0.2 grams of fat, and 0.7 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		130
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		415 mg	18%
Total Carbohydrates		1.8 g	0%
	Dietary Fiber	0 g	0%
	Sugars	1.8 g
protein		27.5 g	55%
Vitamin D		0 mcg	0%
Calcium		17.5 mg	1%
Iron		0.2 mg	1%
Potassium		407.5 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 4 cal (3.7%)

Protein: 110 cal (90.4%)

Carbs: 7 cal (5.9%)

About Egg whites scrambled

Egg whites, the clear portion of an egg, are a versatile ingredient used worldwide for their high protein content and adaptability in various cuisines. Scrambled egg whites are a popular dish, often consumed as a lighter alternative to whole egg scrambles. They are commonly associated with fitness and health-conscious diets due to their minimal fat and calorie content. A 100-gram serving of egg whites contains approximately 52 calories, 10.9 grams of protein, 0.2 grams of fat, and no cholesterol, making them an excellent source of lean protein. They also provide essential minerals like potassium, magnesium, and trace amounts of riboflavin and selenium. Originating as part of Western cuisine staples, scrambled egg whites have become a global fixture in breakfast and post-workout meals.

Health Benefits

• Low in calories while offering 10.9 grams of high-quality protein per 100 grams, which supports muscle maintenance and repair.
• Cholesterol-free, making it a heart-healthy choice for individuals monitoring their cholesterol intake.
• Contains potassium (around 163 mg per 100 grams), which supports normal muscle and nerve function.
• Provides selenium, a trace mineral essential for antioxidant defense and immune system support.
• Low in fat (0.2 grams per 100 grams), suitable for those adhering to low-fat diets.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-fat diet, low-calorie diet, high-protein diet, gluten-free diet, lactose-free diet

Not suitable for: Vegan diet, egg allergy

Selection and Storage

Store egg whites refrigerated in an airtight container and consume within 2-4 days for freshness. Avoid freezing raw egg whites mixed with additives for cooking, but plain raw whites can be frozen for up to 12 months.

Common Questions About Egg whites scrambled Nutrition

Are scrambled egg whites high in protein?

Yes, scrambled egg whites are an excellent source of protein. One large egg white contains about 3.6 grams of protein, and a typical serving of three scrambled egg whites would provide around 10.8 grams of high-quality, low-fat protein.

Can I eat scrambled egg whites on a keto diet?

Yes, scrambled egg whites are suitable for a keto diet as they are low in carbohydrates, containing less than 1 gram per serving. However, since they are low in fat, you may want to prepare them with butter or oil to meet your keto diet's fat requirements.

Are scrambled egg whites healthy, and are there any concerns?

Scrambled egg whites are a healthy choice as they are low in calories (about 17 calories per egg white) and fat while being rich in protein. However, they lack the vitamins and minerals found in egg yolks, so they may not be as nutritionally complete as whole eggs.

What is the recommended portion size for scrambled egg whites?

A typical portion size of scrambled egg whites is 3-6 egg whites, depending on your dietary needs and hunger level. This serving will provide approximately 10-20 grams of protein and 50-100 calories.

How do scrambled egg whites compare to whole eggs in nutrition and taste?

Scrambled egg whites are lower in calories, fat, and cholesterol compared to whole eggs but also lack the vitamins (like vitamin D and B12) and healthy fats found in egg yolks. In terms of taste, egg whites have a milder flavor and lighter texture, while whole eggs are richer and more flavorful.

Data Sources & Scientific References