1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
323.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.9 g | 29% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 333.3 mg | 14% | |
| Total Carbohydrates | 2.9 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 190.5 mcg | 952% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 328.6 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 White eggs
White eggs are a versatile and widely consumed food product, typically sourced from chicken species with white feathering and ear lobes. They are a staple in many cuisines globally, from traditional American breakfasts to Asian dishes like egg drop soup. White eggs are rich in high-quality protein essential for muscle repair and overall health. They also contain vital nutrients such as vitamin D, selenium, and choline, which contribute to immune regulation, cognitive function, and bone health. As low-calorie whole foods, white eggs are valued for their ability to support a balanced diet. A single large white egg provides approximately 70 calories, 6 grams of protein, and about 5 grams of fat, predominantly unsaturated.
Health Benefits
- Supports muscle growth and repair with 6 grams of high-quality protein per egg.
- Promotes brain health due to choline, with approximately 147 mg per large egg.
- Enhances bone strength and immune function with vitamin D, providing 5% of daily needs.
- Offers antioxidant protection with selenium, providing about 22% of daily recommended intake per large egg.
- Helps to manage hunger and supports weight management as a low-calorie, nutrient-dense food.
Dietary Considerations
Selection and Storage
Store eggs in their original carton in the refrigerator at 40°F (4°C) to maintain freshness and prevent odor absorption. Avoid washing eggs until ready to use, as cleaning can remove their protective coating.
Common Questions About White eggs Nutrition
Are white eggs high in protein?
Yes, white eggs are an excellent source of high-quality protein. One large egg contains about 6 grams of protein, making it a great option for muscle repair and maintenance.
Can I eat white eggs on a keto diet?
Yes, white eggs are highly compatible with a keto diet as they are low in carbohydrates, containing less than 1 gram of carbs per egg. Their high protein and fat content also make them a keto-friendly food.
What are the health benefits and concerns of eating white eggs?
White eggs are a nutrient-dense food, rich in protein, Vitamin B12, selenium, and choline, which can support brain function and cell health. However, individuals with cholesterol concerns should note that one large egg contains about 186 mg of cholesterol, primarily in the yolk.
How many white eggs should I eat per day?
Moderation is key; for most healthy individuals, 1-2 eggs per day can be safely included in a balanced diet. Consult your doctor if you have specific dietary restrictions or health concerns related to cholesterol.
Are white eggs better than brown eggs?
White and brown eggs have nearly identical nutritional values. The main difference is the eggshell color, which is determined by the breed of the hen. Both types are equally healthy and versatile for cooking.
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.
