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 |
121.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 392.9 mg | 17% | |
| Total Carbohydrates | 1.4 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 25.7 g | 51% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 14.3 mg | 1% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 385.7 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 White egg
White eggs, or chicken eggs, are one of the most widely consumed food items globally. Typically sourced from hens, they are a staple in various cuisines, including American, European, and Asian cooking. Known for their versatility, white eggs can be boiled, scrambled, poached, or used as an ingredient in baked goods or sauces. They are a great source of high-quality protein and contain essential vitamins and minerals such as Vitamin B2 (riboflavin), Vitamin B12, and selenium. With approximately 68 calories per large egg, white eggs are also rich in choline, which supports brain health and metabolic functioning, making them a nutritional powerhouse for people of all ages when consumed in moderation.
Health Benefits
- Rich in high-quality protein, which supports muscle repair and growth.
- Contains Vitamin B12, essential for red blood cell formation and nerve health.
- Provides selenium, a powerful antioxidant that aids in immune function.
- Source of choline, important for brain health and cellular function.
- Low in calories while being nutritionally dense, making it suitable for weight management.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at 40°F (4°C) or below, ideally in their carton to prevent moisture loss and protect them from absorbing odors within the fridge.
Common Questions About White egg Nutrition
Is white egg high in protein?
Yes, white eggs are an excellent source of protein. One large egg white contains approximately 3.6 grams of protein, making it a lean option for those looking to increase protein intake without consuming added fat from the yolk.
Can I eat white egg on a keto diet?
Yes, white eggs are perfectly suitable for a keto diet as they are low in carbohydrates, containing less than 0.2 grams of carbs per egg. They also provide high-quality protein, which supports muscle maintenance and energy on a low-carb diet.
What are the health benefits of eating white egg?
White eggs are low in calories, fat-free, and packed with high-quality protein, which supports muscle growth and repair. Additionally, they are cholesterol-free when separated from the yolk, making them a heart-healthy choice for many diets.
How many white eggs should I eat per serving?
A common serving recommendation is 2-4 egg whites, which would provide approximately 7-14 grams of protein and less than 34 calories. This portion size is ideal for balancing protein intake without overeating calories.
How do white eggs compare to whole eggs in nutrition?
White eggs differ from whole eggs as they contain fewer calories and are free of fats and cholesterol, which are found in the yolk. A whole egg has approximately 70 calories and provides additional vitamins like B12 and D that are absent in egg whites.
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.
