1 serving (33 grams) contains 17 calories, 3.6 grams of protein, 0.1 grams of fat, and 0.2 grams of carbohydrates.
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Nutrition Information
Calories |
124.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 401.5 mg | 17% | |
| Total Carbohydrates | 1.5 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.5 g | ||
| protein | 26.3 g | 52% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 14.6 mg | 1% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 394.2 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 One egg white
Egg whites are the clear liquid portion of an egg, separated from the yolk. Derived from chicken eggs, they are a staple in various cuisines globally, commonly featured in baking, cooking, and fitness-oriented meal plans. Egg whites are low in calories, fat-free, and an excellent source of high-quality protein, containing approximately 3.6 grams of protein per white and only about 17 calories. They are naturally cholesterol-free, making them an alternative to whole eggs for those managing heart health or dietary fat intake. Additionally, they contain trace minerals like selenium and potassium, though not in large amounts. Egg whites are celebrated for their versatility, used in recipes ranging from meringues and omelets to smoothies and protein-rich dishes. Their light profile makes them popular among athletes and individuals seeking lean protein sources without significant fats or carbohydrates.
Health Benefits
- Low in calories (about 17 per egg white) makes them ideal for weight management.
- Rich in high-quality protein (3.6 grams per egg white), beneficial for muscle repair and growth.
- Cholesterol-free, suitable for heart health management and reducing dietary cholesterol.
- Contains selenium, a mineral that supports antioxidant activity and immune function.
- Low in fat makes them a great choice for maintaining healthy blood lipid levels.
Dietary Considerations
Selection and Storage
Store egg whites in the refrigerator in an airtight container for up to 2-3 days or freeze them for longer storage. Ensure proper hygiene during separation to prevent contamination.
Common Questions About One egg white Nutrition
Is one egg white high in protein?
Yes, one egg white contains approximately 3.6 grams of protein while being very low in calories (only about 17 calories). Egg whites are an excellent source of high-quality, complete protein.
Can I eat one egg white on a keto diet?
Yes, egg whites are suitable for a keto diet as they are low in carbs, containing less than 0.2 grams of carbohydrates per serving. However, they are low in fat, so it may be helpful to pair them with a fat source like avocado or cheese to meet keto macronutrient goals.
What are the health benefits of eating egg whites?
Egg whites are a great choice for those looking to lower their calorie and fat intake while maintaining protein intake. They are fat-free and cholesterol-free, making them ideal for individuals managing heart health or high cholesterol, but they lack key vitamins found in the yolk like vitamin D and choline.
How many egg whites should I eat at once?
The number of egg whites to consume depends on your dietary needs. Generally, 2-3 egg whites can provide roughly 7-11 grams of protein, which is a good portion for a balanced meal or snack. Avoid excessive consumption to prevent dietary imbalances.
How do egg whites compare to whole eggs in nutritional content?
Egg whites are lower in calories, fat (zero grams), and cholesterol compared to whole eggs. However, whole eggs contain essential nutrients found in the yolk, such as vitamin D, choline, and healthy fats. Choosing one over the other depends on dietary goals and nutritional needs.
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.
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.
