Hardboiled 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	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 whites

Hardboiled egg whites consist solely of the albumen, the clear part of an egg, cooked until solid. Eggs have a global culinary presence and are a staple in many cuisines, especially breakfast dishes in Western countries. Egg whites are rich in protein while being low in fat, cholesterol, and calories, making them a popular choice for those seeking a lean protein source. A single large egg white contains approximately 4 grams of protein, minimal fat, and only 17 calories. They also provide small amounts of potassium and sodium, making them beneficial for hydration and muscle function.

Health Benefits

• Supports muscle growth and repair due to high-quality protein content (4 grams per egg white).
• Low in calories and fat, aiding weight management while maintaining satiety.
• Contains potassium (54 mg per large egg white), which promotes healthy muscle function and electrolyte balance.

Dietary Considerations

Allergens: Contains egg

Suitable for: Low-fat diets, high-protein diets, calorie-controlled diets

Not suitable for: Vegan diets, those with egg allergies

Selection and Storage

Store hardboiled eggs, including their whites, in the refrigerator at or below 40°F (4°C) for up to one week. Keep them in an airtight container to preserve freshness.

Common Questions About Hardboiled egg whites Nutrition

Are hardboiled egg whites high in protein?

Yes, hardboiled egg whites are an excellent source of protein. One large egg white contains about 3.6 grams of high-quality, low-fat protein, making them a great choice for muscle repair and maintenance without added calories from fat.

Can I eat hardboiled egg whites on a keto diet?

Yes, hardboiled egg whites can be eaten on a keto diet, but it’s important to note they are very low in fat, which is a primary focus of keto. Pairing egg whites with high-fat foods like avocado or adding a whole egg for balance can make them more suitable for keto.

What are the health benefits of eating hardboiled egg whites?

Hardboiled egg whites are low in calories (about 17 calories per egg white) and free of cholesterol, making them heart-healthy. They are an excellent source of lean protein, which supports muscle building and weight management, and are rich in essential nutrients like potassium and magnesium.

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

A typical serving is 2-4 hardboiled egg whites, which provides 7-14 grams of protein and about 34-68 calories. This portion can vary depending on your protein needs, fitness goals, and dietary preferences.

How do hardboiled egg whites compare to whole eggs?

Hardboiled egg whites are significantly lower in calories and fat than whole eggs, as they contain only protein and trace nutrients. Whole eggs, on the other hand, provide healthy fats, cholesterol, and additional vitamins like A, D, and E found in the yolk, which may offer greater nutritional benefits for those without dietary restrictions.

Data Sources & Scientific References