1 serving (33 grams) contains 17 calories, 3.6 grams of protein, 0.1 grams of fat, and 0.3 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 | 2.1 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 | 0.7 mg | 3% | |
| 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
Source of Calories
About Hard-boiled egg whites
Hard-boiled egg whites are cooked egg whites from a shelled chicken egg, originating from global cuisine as a staple protein-rich food. They are low in calories and virtually fat-free, making them popular in various dietary practices. Egg whites are predominantly composed of water (about 88%) and protein, specifically albumin, which is high in quality and contains all essential amino acids. They are free of dietary cholesterol, unlike egg yolks, and provide small amounts of key minerals like selenium and potassium. A single large hard-boiled egg white has approximately 17 calories, 3.6 grams of protein, and negligible fat, offering a compact source of clean protein for those seeking to reduce calorie or fat intake while maintaining muscle mass.
Health Benefits
- Supports muscle repair and growth due to high-quality protein containing all essential amino acids.
- Promotes heart health as they are free of cholesterol and low in saturated fats, beneficial for managing blood lipid levels.
- Contributes to antioxidant activity with selenium, a trace mineral that supports immune function and prevents cellular damage.
Dietary Considerations
Selection and Storage
Store hard-boiled egg whites in an airtight container in the refrigerator and consume within 3-4 days to maintain freshness and safety. Avoid freezing for optimal texture.
Common Questions About Hard-boiled egg whites Nutrition
Are hard-boiled egg whites high in protein?
Yes, hard-boiled egg whites are an excellent source of protein. One large egg white contains approximately 3.6 grams of protein and is very low in fat and calories, making it a lean option for adding protein to your diet.
Can I eat hard-boiled egg whites on a keto diet?
Yes, hard-boiled egg whites are suitable for a keto diet. They are low in carbohydrates, containing less than 1 gram per serving, and provide quality protein. However, you may prefer whole eggs for their higher fat content which aligns better with keto macros.
What are the health benefits and concerns of eating hard-boiled egg whites?
Egg whites are low in calories, high in protein, and free of cholesterol, making them a heart-healthy option for many diets. However, they lack the vitamins found in the yolk, such as vitamin D and B12. Over-reliance on egg whites may result in missing out on these nutrients.
How many hard-boiled egg whites should I eat per serving?
A typical serving size is 2-4 hard-boiled egg whites, providing about 7-14 grams of protein and fewer than 70 calories. This portion size is ideal for a snack or as a protein addition to a meal.
How do hard-boiled egg whites compare to egg yolks in nutrition?
Hard-boiled egg whites are lower in calories, fat, and cholesterol compared to egg yolks, but also have fewer vitamins and minerals. For instance, egg whites are pure protein, while yolks contain healthy fats, vitamin D, and iron. Depending on your nutritional goals, you can choose one or both.
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.
