1 serving (99 grams) contains 51 calories, 10.8 grams of protein, 0.2 grams of fat, and 0.7 grams of carbohydrates.
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Nutrition Information
Calories |
121.4 | ||
|---|---|---|---|
% 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 | 25.7 g | 51% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 14.3 mg | 1% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 321.4 mg | 6% | |
* 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 Three egg whites
Egg whites are the clear, protein-rich component of an egg, commonly separated from the yolk. They are a key ingredient in various international cuisines, used in recipes ranging from French meringues to Asian steamed egg dishes. In their raw form, three large egg whites provide approximately 51 calories, 10.8 grams of high-quality protein, and virtually no fat, cholesterol, or carbohydrates. They also contain small amounts of essential nutrients like potassium, magnesium, and riboflavin (vitamin B2), making them a popular choice for individuals seeking a low-calorie, protein-rich food option.
Health Benefits
- Promotes muscle repair and growth due to their high-quality protein content of 10.8 grams per three egg whites.
- Supports nerve and muscle function with 138 mg of potassium per serving.
- Low in calories and free from cholesterol, making them heart-healthy and suitable for low-calorie diets.
Dietary Considerations
Selection and Storage
Store refrigerated in an airtight container and consume within 2-4 days of separation from the yolks. They can also be frozen for longer storage, but use them promptly after thawing.
Common Questions About Three egg whites Nutrition
How much protein and how many calories are in three egg whites?
Three large egg whites contain about 10.8 grams of protein and just 51 calories. They are also fat-free and low in carbohydrates, making them a great option for those focused on low-calorie, high-protein foods.
Are three egg whites suitable for a keto or low-carb diet?
Yes, three egg whites are suitable for both keto and low-carb diets since they contain essentially no carbs (0 grams). However, keto dieters often prioritize whole eggs due to their higher fat content. Including egg whites can be a lower-calorie option within keto meal plans.
What are the health benefits and downsides of eating only egg whites?
Egg whites provide a high-quality protein source without cholesterol or fat, which can be helpful for heart health and weight management. However, they lack the vitamins (like B12 and D) and healthy fats found in the yolk, making them less nutritionally complete than whole eggs.
What is the recommended portion size for egg whites?
A standard portion of egg whites is typically 3 to 4 large egg whites per serving, providing around 10-14 grams of protein. This depends on your daily protein intake goals and dietary needs, but three egg whites pair well with vegetables or as an ingredient in larger dishes.
How do egg whites compare to whole eggs in nutrition?
Egg whites contain fewer calories, are fat-free, and provide pure protein, whereas whole eggs include healthy fats, cholesterol, and essential vitamins like B12, D, and choline. Whole eggs are more nutritionally complete, but egg whites are a leaner option for low-fat or calorie-restricted diets.
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.
