1 serving (46 grams) contains 25 calories, 5.0 grams of protein, 0.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
131.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 396.2 mg | 17% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 26.5 g | 53% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 0 mg | 0% | |
| Iron | 0 mg | 0% | |
| Potassium | 396.2 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 Liquid egg whites
Liquid egg whites are the clear, protein-rich portion separated from the yolk of an egg. They are a staple ingredient in many cuisines around the world, prominently featured in Western and Asian recipes such as meringues, omelets, and soufflés. Liquid egg whites are pasteurized for safety and come with the benefit of convenience for cooking or baking. Nutritionally, they are low in calories and fat, while being an excellent source of high-quality protein, containing about 10 grams of protein per 3.5 ounces (100 grams). They are also free from carbohydrates and cholesterol, making them ideal for various dietary preferences.
Health Benefits
- Supports muscle growth and repair due to the high-quality protein content (10 grams per 100 grams).
- Contributes to weight management as liquid egg whites are low in calories (about 50 calories per 100 grams) and fat-free.
- Helps maintain healthy skin and body cells because of the presence of essential amino acids in the protein structure.
Dietary Considerations
Selection and Storage
Store liquid egg whites in a sealed container in the refrigerator at 33-40°F (1-4°C) and use within 3-7 days after opening or as indicated on the package. Shake well before using.
Common Questions About Liquid egg whites Nutrition
Are liquid egg whites high in protein?
Yes, liquid egg whites are an excellent source of protein. In fact, one cup (8 ounces) of liquid egg whites contains approximately 26 grams of protein with only 2 grams of carbohydrates and virtually no fat. They are an efficient and low-calorie way to boost protein intake.
Can I eat liquid egg whites on a keto diet?
Yes, liquid egg whites are keto-friendly due to their very low carbohydrate content (around 2 grams per cup) and high protein content. However, because the keto diet emphasizes fats, complementing liquid egg whites with healthy fats like avocado or olive oil may help balance your macros.
What are the health benefits and concerns of consuming liquid egg whites?
Liquid egg whites are a great source of high-quality protein with essential amino acids, making them ideal for muscle building and repair. They are also low in calories and fat, which can support weight management. However, they are low in vitamins and minerals compared to whole eggs since the yolk contains the majority of nutrients, such as vitamin D and omega-3 fatty acids.
How much liquid egg whites should I consume per serving?
A standard serving size is typically 3 to 4 large egg whites, which equals about 4-5 tablespoons or approximately half a cup of liquid egg whites (around 13 grams of protein). For higher protein requirements, you can adjust the portion, but avoid excessive consumption to ensure a well-balanced diet.
How do liquid egg whites compare to whole eggs in nutrition and usage?
Liquid egg whites are lower in calories and fat compared to whole eggs, making them a better option for those focusing on low-calorie, high-protein diets. However, they lack important nutrients from the yolk, such as vitamin D, choline, and healthy fats. In recipes, liquid egg whites can often replace whole eggs when leavening and structure are desired without the additional fat.
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.
- USDA FoodData - Liquid egg whites DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
