Hard boiled egg whites

Protein

Item Rating: 77/100

1 serving (33 grams) contains 17 calories, 3.6 grams of protein, 0.1 grams of fat, and 0.2 grams of carbohydrates.

Nutrition Information

1 cup (235.7g)

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		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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 6 cal (5.5%)

Protein: 102 cal (89.6%)

Carbs: 5 cal (4.9%)

About Hard boiled egg whites

Hard-boiled egg whites are the cooked, solidified portion of an egg surrounding the yolk. Eggs have been consumed globally for centuries, with culinary origins spanning various cuisines, including Western, Asian, and Mediterranean traditions. Egg whites are particularly prized for being high in protein while low in calories and fat. A single large egg white contains about 17 calories and 3.6 grams of protein, along with small amounts of potassium and sodium. They are free of cholesterol and virtually fat-free, making them a popular choice for those focusing on diet and fitness.

Health Benefits

• Rich in protein, helping muscle repair and growth with 3.6 grams per large egg white.
• Naturally fat-free and low-calorie, aiding in weight management while providing essential nutrients.
• Contains potassium (54 mg per large egg white), which helps maintain healthy blood pressure and proper muscle function.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-fat diets, low-calorie diets, high-protein diets, ketogenic diets (if yolks are excluded for fat balance)

Not suitable for: Vegan diets, individuals with egg allergies

Selection and Storage

Keep hard-boiled egg whites in an airtight container in the refrigerator and consume within 3-4 days to ensure freshness and safety.

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 high-quality protein. A single large egg white contains approximately 3.6 grams of protein, making them a great option for muscle building and repair without the added fat found in the yolk.

Can I eat hard boiled egg whites on a keto diet?

Yes, hard boiled egg whites can be included in a keto diet as they are low in carbs, containing virtually no carbohydrates. However, since they lack fats, pairing them with keto-friendly fats like avocado or olive oil can help meet your dietary fat requirements.

Are there any health benefits or risks to eating hard boiled egg whites?

Hard boiled egg whites are low in calories, fat, and cholesterol, making them heart-healthy and suitable for weight management. However, they lack many of the vitamins and minerals found in the yolk, such as vitamin D and iron, so relying solely on egg whites may lead to nutrient deficiencies if not balanced with other foods.

How many hard boiled egg whites should I eat in a serving?

A standard serving size is 2-4 hard boiled egg whites, which provides 7-14 grams of protein and keeps your calorie intake low at approximately 34-68 calories. The portion can vary depending on your dietary goals and activity level.

How do hard boiled egg whites compare to whole eggs nutritionally?

Hard boiled egg whites are significantly lower in calories (17 vs 70 calories per large egg), fat, and cholesterol compared to whole eggs, making them ideal for those watching fat intake. However, whole eggs provide a richer source of vitamins and minerals, including vitamin D, B12, and choline, which are absent in the whites.

Data Sources & Scientific References