1 serving (100 grams) contains 52 calories, 10.9 grams of protein, 0.2 grams of fat, and 0.7 grams of carbohydrates.
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Nutrition Information
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 | 11.9 mg | 0% | |
| 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
Source of Calories
About Scrambled egg whites
Scrambled egg whites are a popular breakfast dish made by whisking and cooking the clear portion of chicken eggs. This dish is especially common in Western cuisines, where it offers a lower-fat and high-protein alternative to traditional scrambled eggs. Egg whites are naturally low in calories and contain no fat or cholesterol, making them ideal for those focusing on heart health or weight management. They are rich in protein, particularly albumin, and provide essential nutrients like selenium, potassium, and magnesium in small amounts. While lacking some vitamins found in egg yolks (such as vitamin D and B12), they are often paired with other foods to round out nutrient profiles in a meal.
Health Benefits
- Promotes muscle repair and growth due to high-quality protein (albumin) content.
- Supports cardiovascular health as egg whites are cholesterol-free and low in saturated fat.
- Aids weight management due to being low in calories and high in protein, which enhances satiety.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at 40°F or below and cook egg whites within 2-3 days of separating them to ensure freshness and safety.
Common Questions About Scrambled egg whites Nutrition
Are scrambled egg whites high in protein?
Yes, scrambled egg whites are an excellent source of protein. A large egg white contains approximately 3.6 grams of protein and is very low in calories, with just 17 calories. This makes them a popular choice for those looking to boost protein intake without consuming extra fat or cholesterol.
Can I eat scrambled egg whites on a keto diet?
Yes, scrambled egg whites are keto-friendly because they are low in carbohydrates, containing less than 1 gram of carbs per serving. However, some keto followers may prefer whole eggs for their healthy fats, as egg whites alone are fat-free.
Are scrambled egg whites good for health?
Scrambled egg whites are a healthy option for those looking to reduce calorie and cholesterol intake while obtaining essential nutrients like protein, selenium, and potassium. However, they lack some nutrients found in egg yolks, such as vitamins A, D, E, and healthy fats. Eating them in moderation as part of a balanced diet is advisable.
How many servings of scrambled egg whites should I eat?
A typical serving size is about 3-5 large egg whites, which provides around 11-18 grams of protein and 51-85 calories. Portion size can vary based on individual dietary needs, but this range is a good starting point for a meal or snack.
How do scrambled egg whites compare to whole scrambled eggs?
Scrambled egg whites are lower in calories and fat compared to whole scrambled eggs, making them ideal for low-calorie and low-cholesterol diets. While egg whites provide pure protein, whole eggs offer additional nutrients like vitamins A, D, E, and healthy fats that support overall health. Choosing between the two depends on your dietary goals.
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.
- Nutritional benefits of egg proteins for human healthAmerican Journal of Clinical NutritionPeer-reviewed study on the bioavailability and health benefits of egg proteins, directly relevant to the high protein content in egg whites.
- Protein Foods - Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights egg whites as a nutrient-dense source of protein suitable for a variety of dietary patterns.
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.
