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 | 0.2 mg | 1% | |
| 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 white
Hard-boiled egg whites are a simple and nutritious food derived from eggs, a staple ingredient in various cuisines worldwide. Egg whites, the clear part surrounding the yolk, become opaque and firm when boiled. They are favored for their high protein content and low calorie profile, making them popular in health-conscious diets. A single egg white contains approximately 17 calories, 3.6 grams of protein, and negligible fat. Originating from global culinary traditions, egg whites are especially prominent in Western and Asian dishes where light and protein-rich ingredients are valued. Packed with essential amino acids, egg whites are a key source of high-quality protein, making them ideal for muscle repair and maintenance while being cholesterol-free, unlike egg yolks.
Health Benefits
- Supports muscle growth and recovery due to high-quality protein content (3.6 g per egg white).
- Promotes heart health as egg whites are cholesterol-free and fat-free.
- Contributes to healthy skin and enzymes via the presence of essential amino acids.
Dietary Considerations
Selection and Storage
Hard-boiled eggs should be stored in the refrigerator and consumed within one week. Keep them unpeeled to maintain freshness and reduce contamination risks.
Common Questions About Hard boiled egg white Nutrition
Is hard boiled egg white high in protein?
Yes, hard boiled egg whites are an excellent source of protein. A single large egg white contains around 3.6 grams of protein and only 17 calories, making it a low-calorie, high-protein option ideal for muscle maintenance and growth.
Can I eat hard boiled egg whites on a keto diet?
Yes, hard boiled egg whites can be consumed on a keto diet as they are extremely low in carbohydrates, containing less than 0.5 grams of carbs per egg white. However, they lack fat, so combine them with keto-friendly fat sources like avocado or olive oil for a balanced meal.
What are the health benefits of hard boiled egg whites?
Hard boiled egg whites are a rich source of lean protein and are low in calories, cholesterol, and fat, making them ideal for supporting weight management and heart health. They are also a good source of potassium, which supports muscle function and blood pressure regulation.
How many hard boiled egg whites should I eat in one serving?
A typical serving size is 2-3 large hard boiled egg whites, providing about 7-11 grams of protein. This portion is ideal post-workout or as part of a balanced meal. Adjust based on your daily dietary needs and activity level.
How do hard boiled egg whites compare to the whole egg?
Hard boiled egg whites are significantly lower in calories, fat, and cholesterol than whole eggs, as the egg yolk contains the majority of these. While whites are perfect for lean protein uptake, whole eggs offer additional nutrients like vitamins A, D, and healthy fats found in the yolk.
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.
- The role of high-quality protein in exercise recovery: egg whites as a sourceAmerican Journal of Clinical NutritionResearch highlighting the benefits of egg whites as a lean protein source important for muscle repair and recovery.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services & U.S. Department of AgricultureRecommendations for incorporating nutrient-dense protein sources like egg whites into a balanced diet.
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.
