Scrambled egg white

Breakfast

Item Rating: 77/100

1 serving (100 grams) contains 52 calories, 10.9 grams of protein, 0.2 grams of fat, and 0.7 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		123.8
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		395.2 mg	17%
Total Carbohydrates		1.7 g	0%
	Dietary Fiber	0 g	0%
	Sugars	1.7 g
protein		26.0 g	52%
Vitamin D		0 mcg	0%
Calcium		16.7 mg	1%
Iron		0.2 mg	1%
Potassium		388.1 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: 4 cal (3.9%)

Protein: 104 cal (90.2%)

Carbs: 6 cal (5.9%)

About Scrambled egg white

Scrambled egg whites are made from the proteins in eggs, typically separated from the yolks. This preparation has a long history across various cuisines and is especially popular in Western cooking thanks to its simple preparation and high protein content. Egg whites are low in calories and fat while being rich in complete protein, containing all nine essential amino acids. A single large egg white provides approximately 17 calories and 3.6 grams of protein, making it a go-to choice for those seeking a lean protein source. They also contain small amounts of vital nutrients like potassium, selenium, and magnesium. As they lack carbohydrates and fats, scrambled egg whites are often included in weight management and high-protein diets like keto and low-calorie plans.

Health Benefits

• Supports muscle repair and growth due to its high-quality protein content (3.6g protein per egg white).
• Aids in electrolyte balance and heart health with its potassium content (approximately 54 mg per egg white).
• Promotes antioxidant defense with selenium contribution (6.6 mcg per egg white, about 12% of the daily value).

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-fat diets, high-protein diets, low-carb diets, keto diets, gluten-free diets

Not suitable for: Vegan diets, egg-free diets, low-protein diets

Selection and Storage

Store egg whites in the refrigerator at 40°F (4°C) and use within 2-4 days of separating from the yolks. Scramble over low to medium heat to avoid overcooking or rubbery texture.

Common Questions About Scrambled egg white Nutrition

Is scrambled egg white high in protein?

Yes, scrambled egg whites are high in protein. One large egg white contains approximately 3.6 grams of protein and is very low in fat and carbohydrates, making it an excellent choice for those seeking lean protein sources.

Can I eat scrambled egg white on a keto diet?

Yes, scrambled egg whites are compatible with a keto diet. While they are low in fat, they contain virtually no carbohydrates, allowing you to stay within the keto guidelines. Consider pairing them with a healthy fat source like avocado or cheese for a more balanced keto meal.

What are the health benefits of scrambled egg white?

Scrambled egg whites are rich in protein while being low in calories, cholesterol, and fat, which can support muscle repair and weight management. However, they lack the vitamins and healthy fats found in the yolk, so consuming them alone may not provide a complete nutritional profile.

How much scrambled egg white should I eat per serving?

A typical serving of scrambled egg whites is about 4 egg whites, providing roughly 14.4 grams of protein and only around 68 calories. This portion size is great for a low-calorie, high-protein meal or snack.

How does scrambled egg white compare to scrambled whole eggs?

Scrambled egg whites have fewer calories and virtually no fat compared to scrambled whole eggs. However, whole eggs provide more vitamins such as vitamin D, B12, and choline, as well as healthy fats. Both can fit into a balanced diet depending on your nutritional needs.

Data Sources & Scientific References