Hardboiled egg white

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	1.4 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

🥓 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 Hardboiled egg white

Hardboiled egg whites, a popular component of boiled eggs, have origins tracing back to widespread egg consumption in ancient cuisines across the globe. Commonly used in varied culinary traditions like salads, sandwiches, and breakfast platters, they are cholesterol-free and packed with protein. A single large egg white (approximately 33 grams) contains around 17 calories, 3.6 grams of high-quality protein, and minimal fat or carbohydrate content. It is also an excellent source of potassium and provides negligible vitamin levels compared to the yolk. Nutritionally dense yet low in calories, hardboiled egg whites are versatile and suitable for a variety of healthy diets.

Health Benefits

• Supports muscle building and repair due to its high-quality protein content (3.6g per egg white).
• Promotes heart health by being cholesterol-free and low in saturated fats compared to whole eggs.
• Contributes to electrolyte balance through its potassium content (54 mg per egg white).

Dietary Considerations

Allergens: Contains egg

Suitable for: Low-fat diets, low-cholesterol diets, high-protein diets, paleo (if compliant with rearing methods)

Not suitable for: Vegan diets, egg allergy sufferers

Selection and Storage

Store hardboiled eggs in their shells in the refrigerator for up to one week. Peel eggs only before consumption to retain freshness and prevent drying.

Common Questions About Hardboiled egg white Nutrition

Is a hardboiled egg white high in protein?

Yes, a hardboiled egg white is an excellent source of protein. A single large egg white contains about 3.6 grams of protein, making it a low-calorie, high-protein option that supports muscle repair and growth.

Can I eat hardboiled egg whites on a keto diet?

Yes, hardboiled egg whites can be eaten on a keto diet, but they are lower in fat compared to whole eggs. They are nearly carb-free, with less than 0.2 grams of carbohydrates per egg white, fitting into the low-carb requirements of the keto diet.

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

Hardboiled egg whites are low in calories and fat, making them heart-friendly and suitable for weight management. They are rich in high-quality protein but lack some nutrients found in the yolk, such as vitamin D and healthy fats. Individuals with egg allergies should avoid them.

How many hardboiled egg whites should I eat in a serving?

A typical serving recommendation is 3–4 hardboiled egg whites, providing around 11–14 grams of protein and only about 51–68 calories. This is ideal for a light meal or snack, but portion size may vary based on your protein needs.

How do hardboiled egg whites compare to whole eggs?

Hardboiled egg whites are lower in calories, fat, and nutrients compared to whole eggs. A large egg white has 17 calories and no fat, while a whole egg has about 70 calories, 5 grams of fat, and important vitamins like D and B12. Egg whites are better for a low-calorie diet, while whole eggs provide more balanced nutrition.

Data Sources & Scientific References