Eggwhite

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		378.6 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 Eggwhite

Egg whites are the clear liquid portion inside an egg, separated from the yolk. Widely used across global cuisine from breakfast staples to baking, egg whites are a low-calorie, high-protein food. They are nearly fat-free and contain minimal carbohydrates, making them a popular choice for those seeking lean protein sources. Egg whites also offer small amounts of essential nutrients like riboflavin, selenium, and potassium but lack the fat-soluble vitamins found in yolks. Originating from poultry eggs, they are versatile in recipes ranging from simple omelets to complex soufflés and contribute significantly to texture and aeration in desserts. Due to the absence of cholesterol, egg whites are highly recommended in low-fat and heart-conscious diets.

Health Benefits

• Supports muscle repair and growth due to high protein content (approximately 10.9 grams per 100 grams).
• Promotes cell function and immune health thanks to selenium (approximately 20% of the recommended daily intake per 100 grams).
• Aids in maintaining electrolyte balance as it contains potassium, essential for heart and muscle functions.

Dietary Considerations

Allergens: Contains egg

Suitable for: Low-calorie diet, low-fat diet, high-protein diet, pescatarian diet

Not suitable for: Vegan diet, egg allergy

Selection and Storage

Store egg whites in an airtight container in the refrigerator for up to 2 days, or freeze for longer-term storage. Ensure separation is performed hygienically to avoid contamination.

Common Questions About Eggwhite Nutrition

Is egg white high in protein?

Yes, egg whites are an excellent source of protein, offering approximately 10.9 grams of protein per 100 grams while being low in calories (around 51.5 kcal). This makes them a popular choice for those looking to increase their protein intake without added fats.

Can I eat egg white on a keto diet?

Yes, egg whites are compatible with a keto diet as they are very low in carbohydrates (only 0.6 grams per 100 grams) and contain minimal fat (0.3 grams). Pairing them with fatty ingredients can help maintain the high-fat macronutrient ratio typical of a keto diet.

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

Egg whites are low in calories and fat while being rich in high-quality protein, making them great for muscle repair and weight management. However, they lack many vitamins and minerals found in the yolk and can be high in sodium (166.7 mg per 100 grams). Those monitoring their sodium or needing more nutrients may want to eat whole eggs or supplement their diet.

How much egg white should I eat per day?

A standard serving size is around 2 large egg whites, which equates to roughly 34 grams and provides about 37 calories and 7 grams of protein. Depending on your protein needs, you might consume more, but balancing with other nutrient-dense foods is key.

How does egg white compare to whole eggs nutritionally?

Egg whites are lower in calories, fat, and cholesterol compared to whole eggs, which contain the yolk. While egg whites focus on protein (10.9 g per 100 g), whole eggs provide healthy fats, vitamin D, B12, and other nutrients not found in the whites. Choosing between them depends on your dietary goals.

Data Sources & Scientific References