1 serving (33 grams) contains 17 calories, 3.6 grams of protein, 0.1 grams of fat, and 0.2 grams of carbohydrates.
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Nutrition Information
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 | 321.4 mg | 6% | |
* 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 Fried egg white
A fried egg white is cooked from the clear liquid part of an egg, which surrounds the yolk. It originates from poultry eggs and is widely used in various cuisines around the world as a protein-rich, low-calorie ingredient. Egg whites are virtually fat-free and devoid of cholesterol, making them a popular choice for health-conscious individuals. In a single large egg white (33 grams), there are approximately 17 calories, 3.6 grams of high-quality protein, and a small amount of potassium (54 mg). They contain no carbohydrates or dietary fiber and are nearly free of fat, sodium, and cholesterol, making them a lean protein source for various diets. Fried egg whites are typically prepared with minimal oil or cooking spray, which adds very few additional calories when done properly.
Health Benefits
- High in protein: Each egg white provides 3.6 grams of complete protein, supporting muscle repair and growth.
- Low in calories: At just 17 calories per egg white, they are an excellent choice for weight management.
- Potassium content: Contains 54 mg of potassium per egg white, supporting healthy heart and muscle function.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at 40°F (4°C) and ensure egg whites are cooked to an internal temperature of 160°F (71°C) to ensure safety.
Common Questions About Fried egg white Nutrition
Is a fried egg white high in protein?
Yes, a fried egg white is high in protein. One large fried egg white contains about 3.6 grams of protein, making it an excellent lean protein source with very little fat or calories.
Can I eat fried egg whites on a keto diet?
Yes, fried egg whites are compatible with a keto diet. They are very low in carbohydrates (almost zero carbs per serving) and provide a good source of protein, though you may want to pair them with healthy fats like avocado to meet keto macronutrient needs.
Are fried egg whites healthy?
Fried egg whites are a healthy option as they are low in calories (about 17 per large egg white) and high in protein. However, they lack the vitamins and minerals found in the yolk, so incorporating whole eggs occasionally may help optimize nutrient intake.
What is the recommended portion size for fried egg whites?
The recommended portion size for fried egg whites depends on your dietary needs, but consuming 4–5 egg whites (about 14–18 grams of protein) per meal can be a balanced option for most adults while keeping calories low.
How do fried egg whites compare to boiled egg whites?
Fried egg whites and boiled egg whites have a similar nutritional profile, but frying them in oil or butter can increase their calorie and fat content. For a lower-calorie option, boiling egg whites without added fats is preferred.
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.
