1 serving (100 grams) contains 52 calories, 10.9 grams of protein, 0.2 grams of fat, and 0.7 grams of carbohydrates.
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Nutrition Information
Calories |
123.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 395.2 mg | 17% | |
| Total Carbohydrates | 1.7 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.7 g | ||
| protein | 26.0 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 16.7 mg | 1% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 388.1 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 Eggwhites
Egg whites are the clear, viscous liquid contained within an egg, making up the majority of its volume. They are used globally across various cuisines, particularly in baking, cooking, and protein-rich recipes. Egg whites are an excellent source of high-quality protein with minimal calories, fat, and carbohydrates. They are almost entirely composed of water (about 90%) and proteins (about 10%), such as albumin. This makes them ideal for those seeking a low-calorie, high-protein food option. Each 100g of egg whites contains 52 calories, 10.9g of protein, and negligible fat, making them popular in health-conscious diets and fitness communities.
Health Benefits
- High in protein (10.9g per 100g), egg whites aid muscle repair, growth, and maintenance.
- Low in calories (52 calories per 100g), making them suitable for weight management diets.
- Virtually no fat content (0.2g per 100g) supports heart-healthy eating patterns by lowering overall dietary fat intake.
Dietary Considerations
Selection and Storage
Store uncooked egg whites in an airtight container in the refrigerator for up to 2-4 days. For longer storage, freeze in small portions and thaw as needed.
Common Questions About Eggwhites Nutrition
Are egg whites high in protein?
Yes, egg whites are an excellent source of protein. A 100-gram serving of egg whites contains approximately 10.9 grams of protein, making them a popular choice for those looking to increase their protein intake without consuming much fat or calories.
Can I eat egg whites on a keto diet?
Yes, egg whites can be included in a keto diet. They are low in carbohydrates, with only 0.7 grams of carbs per 100 grams, and high in protein. While egg whites contain minimal fat, you may want to pair them with a higher-fat food to better meet your keto macronutrient needs.
What are the health benefits of eating egg whites?
Egg whites are low in calories (52 per 100 grams) and fat (0.2 grams) while providing a significant amount of high-quality protein. They are also free of cholesterol, making them a heart-healthy option for individuals seeking to manage their cholesterol levels. However, they lack certain vitamins and minerals found in the yolk, such as vitamin D and iron.
What is the recommended portion size for egg whites?
A standard portion size for egg whites is typically 3-4 large egg whites, which equals about 100-130 grams. This serving provides roughly 11-14 grams of protein and under 70 calories, making it ideal for those tracking macronutrients or aiming for a low-calorie, high-protein meal.
How do egg whites compare to whole eggs in terms of nutrition?
Egg whites are lower in calories (52 calories per 100 grams compared to about 143 calories for whole eggs) and contain virtually no fat or cholesterol. However, they lack the vitamins like vitamin D, B12, and minerals like iron found in the yolk. If you're looking for pure protein and fewer calories, egg whites are ideal, whereas whole eggs offer balanced nutrition with more essential nutrients.
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.
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.
