Egg without yolk

Breakfast

Item Rating: 77/100

1 serving (33 grams) contains 17 calories, 3.6 grams of protein, 0.1 grams of fat, and 0.2 grams of carbohydrates.

Nutrition Information

1 cup (235.7g)

Calories		121.4
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		392.9 mg	17%
Total Carbohydrates		1.4 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0.7 g
protein		25.7 g	51%
Vitamin D		0 mcg	0%
Calcium		14.3 mg	1%
Iron		0.7 mg	3%
Potassium		385.7 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: 6 cal (5.5%)

Protein: 102 cal (89.6%)

Carbs: 5 cal (4.9%)

About Egg without yolk

Egg whites, the translucent liquid portion of an egg, are popular worldwide as a versatile protein source. Historically used in various global cuisines, including French soufflés and Chinese stir-fries, egg whites gained prominence in health-conscious diets due to their low-calorie and fat-free profile. One large egg white contains approximately 17 calories, 3.6 grams of high-quality, complete protein, and negligible fat or cholesterol. Unlike egg yolks, egg whites lack significant micronutrients such as iron or vitamin D, but they are a rich source of riboflavin (Vitamin B2), important for energy metabolism, and selenium, an antioxidant mineral supporting immune function.

Health Benefits

• Supports muscle repair and growth due to its complete protein content (3.6 grams per egg white).
• Promotes antioxidant protection thanks to selenium, which contributes to immune and thyroid health.
• Aids in essential energy production through riboflavin (Vitamin B2).

Dietary Considerations

Allergens: Contains egg

Suitable for: Low-calorie diets, low-fat diets, low-cholesterol diets, gluten-free diets

Not suitable for: Vegan diets, individuals with egg allergies

Selection and Storage

Egg whites should be stored in the refrigerator at 40°F (4°C) or below in an airtight container and used within 2-4 days. They can also be frozen for up to 12 months for longer storage.

Common Questions About Egg without yolk Nutrition

Is egg white high in protein?

Yes, egg whites are an excellent source of protein, providing approximately 3.6 grams of protein per large egg white. They are low in calories, containing only about 17 calories, and are virtually fat-free, making them a great choice for those seeking lean protein.

Can I eat egg whites on a keto diet?

Egg whites are suitable for a keto diet as they are low in carbohydrates, containing less than 0.5 grams of carbs per serving. However, since egg whites are also low in fats, they do not contribute significantly to the high-fat requirements of the keto diet.

What are the health benefits of eating egg whites?

Egg whites are a heart-healthy option due to being cholesterol-free and low in calories. They provide high-quality protein which is beneficial for muscle repair and growth. However, they lack many essential vitamins and minerals found in the yolk, so balance is important in overall nutrition.

How many egg whites should I eat per serving?

A common serving size is 2-4 egg whites, which provides around 7-14 grams of protein with very few calories (34-68 calories). This portion size is ideal for adding lean protein to meals or snacks, but individual needs may vary based on dietary goals.

How do egg whites compare to whole eggs nutritionally?

Egg whites are lower in calories, fats, and cholesterol compared to whole eggs, offering only protein and trace amounts of other nutrients. Whole eggs, however, provide a richer source of vitamins (like B12, D, and choline) and healthy fats, making them more nutrient-dense overall.

Data Sources & Scientific References