Large egg white

Breakfast

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 Large egg white

Large egg whites are the clear, protein-rich portion of eggs surrounding the yolk. Commonly used in global cuisines, they are especially prominent in dishes like meringues, soufflés, and omelets. Eggs have been a staple food for thousands of years, originally domesticated in Southeast Asia. Nutritionally, a large egg white contains about 17 calories, 3.6 grams of protein, negligible fat, and no cholesterol. They are an excellent, low-calorie source of complete protein with all nine essential amino acids, making them highly valued in fitness and weight-conscious diets. Egg whites also contain small amounts of essential minerals like potassium and magnesium, supporting bodily functions.

Health Benefits

• Excellent source of high-quality protein (3.6g per large egg white), promoting muscle repair and maintenance.
• Contains potassium (54 mg per large egg white), supporting heart health and proper muscle function.
• Low in calories and fat, suitable for weight management or calorie-controlled diets.

Dietary Considerations

Allergens: Contains Egg

Suitable for: Low-calorie diets, low-fat diets, high-protein diets, pescatarian diets

Not suitable for: Vegan diets, individuals with egg allergies

Selection and Storage

Store egg whites in an airtight container in the refrigerator for up to 2-4 days. For longer storage, freeze them in ice cube trays and transfer to a freezer-safe bag.

Common Questions About Large egg white Nutrition

Is large egg white high in protein?

Yes, a large egg white contains approximately 3.6 grams of high-quality protein. It is a great option for those looking to increase their protein intake while avoiding the fat and cholesterol found in the yolk.

Can I eat large egg white on a keto diet?

Yes, large egg whites are suitable for a keto diet as they are low in carbohydrates, containing less than 0.2 grams of carbs per serving, and are an excellent source of lean protein.

What are the health benefits or concerns of eating large egg whites?

Large egg whites are low in calories (about 17 calories per white), fat-free, and cholesterol-free, making them heart-healthy and great for weight management. However, they lack the vitamins, minerals, and healthy fats found in the yolk, so eating only whites may miss out on some nutritional benefits.

What is the recommended serving size for large egg whites?

A standard serving size for large egg whites is typically 2-3 egg whites, which provides around 7-11 grams of protein. This amount is ideal for most people looking to add lean protein to their diet without excessive calories.

How do large egg whites compare to whole eggs in nutrition?

Large egg whites are significantly lower in calories and fat, with 17 calories and no fat per white, compared to a whole egg's 70 calories and 5 grams of fat. However, whole eggs contain more essential nutrients, like vitamin D, B vitamins, and omega-3s, which are found in the yolk.

Data Sources & Scientific References