Eggs whites

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	1.4 g
protein		25.7 g	51%
Vitamin D		0 mcg	0%
Calcium		14.3 mg	1%
Iron		0.2 mg	1%
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 Eggs whites

Egg whites, the clear liquid portion inside a chicken egg, are a staple in many cuisines worldwide, including American, European, and Asian diets. Unlike the yolk, egg whites are low in calories and fat but high in protein, making them a favored choice for those seeking a lean protein source. A single large egg white contains roughly 17 calories, 3.6 grams of protein, and no fat or cholesterol. Egg whites are also a source of essential nutrients like selenium, potassium, and magnesium, though they lack the vitamins and healthy fats found in the yolk. They are versatile, used in dishes like meringue, omelets, and soufflés. Egg whites are often enjoyed raw in protein shakes or cooked in low-fat recipes for health-conscious individuals.

Health Benefits

• Egg whites are an excellent source of lean protein, providing 3.6 grams of protein per large egg white, which supports muscle growth and repair.
• Contains selenium, an antioxidant mineral that helps protect cells from oxidative damage.
• Low in calories, with only 17 calories per large egg white, making them ideal for weight management.
• Free from cholesterol and fat, egg whites help support cardiac health for individuals looking to maintain healthy heart function.
• Contain potassium, which aids in maintaining proper electrolyte balance and supports nerve and muscle function.

Dietary Considerations

Allergens: Contains Eggs

Suitable for: Low-fat diets, high-protein diets, low-calorie diets, paleo (if not processed), gluten-free

Not suitable for: Vegan diets, egg-allergy diets

Selection and Storage

Store egg whites in an airtight container in the refrigerator and use within 2-4 days of separating them from the yolk. If unopened in the shell, refrigerate at 35–40°F and use eggs within the expiration date or 3 weeks of purchase.

Common Questions About Eggs whites Nutrition

Are egg whites a good source of protein?

Yes, egg whites are an excellent source of protein. A single large egg white contains approximately 3.6 grams of high-quality, complete protein with all essential amino acids, while being virtually fat-free and only about 17 calories.

Can I include egg whites in a keto diet?

Yes, egg whites are suitable for a keto diet as they are very low in carbohydrates (0.2g per large egg white) and high in protein. However, since they lack fat, you may want to pair them with a fat source like avocado or olive oil to meet keto macronutrient ratios.

What are the health benefits and concerns of eating egg whites?

Egg whites are nutritious, low-calorie, and cholesterol-free, making them ideal for heart health and weight management. However, they are lower in vitamins like B12 and D compared to whole eggs. Some people may also experience sensitivity or allergies to egg proteins.

How many egg whites should I eat in a serving?

A standard portion size is 3–4 egg whites, which provides about 11–14 grams of protein and only 50–70 calories. This is a great serving size for most people, but athletes or those with higher protein needs may consume more.

How do egg whites compare to whole eggs nutritionally?

Egg whites are lower in calories (17 vs. 70 per egg) and fat (0g vs. 5g) compared to whole eggs but lack the vitamins and minerals found in the yolk, like vitamin D, iron, and choline. Whole eggs are more nutrient-dense, while egg whites are ideal if you're focused on reducing fat and calories.

Data Sources & Scientific References