Fried egg whites

Breakfast

Item Rating: 77/100

1 serving (100 grams) contains 52 calories, 11.0 grams of protein, 0.2 grams of fat, and 0.7 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		130
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		415 mg	18%
Total Carbohydrates		1.8 g	0%
	Dietary Fiber	0 g	0%
	Sugars	1.8 g
protein		27.5 g	55%
Vitamin D		0 mcg	0%
Calcium		12.5 mg	0%
Iron		0.2 mg	1%
Potassium		407.5 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: 4 cal (3.7%)

Protein: 110 cal (90.4%)

Carbs: 7 cal (5.9%)

About Fried egg whites

Fried egg whites are prepared by cooking the clear part of an egg, separating it from the yolk, typically in a skillet with minimal oil or butter. This dish likely originates from Western cuisine and has become popular globally for its simplicity and high protein content. Egg whites are low in calories, fat-free, and an excellent source of protein, providing about 3.6 grams of protein per large egg white and only 17 calories. They also contain minerals like potassium, magnesium, and small amounts of riboflavin, essential for energy metabolism. The absence of fat and cholesterol in egg whites makes them an attractive option for those monitoring their heart health or aiming for weight management.

Health Benefits

• Supports muscle repair and growth due to the high-quality protein (3.6 grams per large egg white).
• Promotes healthy nerve function and muscle contraction with potassium (approximately 50 mg per egg white).
• Contributes to energy metabolism through riboflavin (0.1 mg per large egg white).

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-fat diets, low-cholesterol diets, weight-loss diets

Not suitable for: Vegan diets, egg-free diets, some low-histamine diets

Selection and Storage

Keep egg whites refrigerated at 4°C (39°F) and consume within 2-4 days after separating from the yolks. For longer storage, freeze them in an airtight container.

Common Questions About Fried egg whites Nutrition

Are fried egg whites high in protein?

Fried egg whites are an excellent source of protein, providing about 3.6 grams of protein per large egg white. They are low in fat and contain no cholesterol, making them a popular choice for those looking to increase protein intake while keeping calories at a minimum.

Can I eat fried egg whites on a keto diet?

Yes, fried egg whites can fit into a keto diet as they are very low in carbohydrates. A large egg white contains less than 0.5 grams of carbs, making it suitable for maintaining ketosis. Just be mindful of the type of oil or fat used for frying to ensure it aligns with keto guidelines.

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

Fried egg whites are a lean source of protein and are free from cholesterol, which can be beneficial for those monitoring cholesterol levels. However, they lack the vitamins and healthy fats found in egg yolks, such as vitamin D and omega-3s, so they may not be nutritionally complete on their own. Additionally, how they are fried (e.g., using unhealthy oils) may affect their healthfulness.

What is a healthy portion size for fried egg whites?

A healthy portion size typically ranges from 4-6 large egg whites, providing 14-22 grams of protein and about 68-102 calories. This amount is ideal for most people as part of a balanced meal, though athletes or individuals with higher protein needs may opt for more.

How do fried egg whites compare to scrambled egg whites?

Fried egg whites and scrambled egg whites are nearly identical nutritionally, as both are made with egg whites alone. The key differences lie in preparation: frying uses oil or cooking spray, which can add fat or calories, whereas scrambling often allows for more control over the addition of non-stick agents or seasonings. Both methods are healthy if prepared without excess fats.

Data Sources & Scientific References