Proteins
Egg Whites Nutrition Facts
Egg whites are pure protein with virtually no fat or cholesterol. While lacking the yolk's nutrients, they provide excellent protein for those needing to limit fat and cholesterol intake.
Nutrition Facts
Per 100g serving
Calories52
% Daily Value*
Total Fat
0.2g0%
Saturated Fat
0.0g0%
Trans Fat
0.0g
Polyunsaturated Fat
0.0g
Monounsaturated Fat
0.0g
Cholesterol
-0%
Sodium
166mg7%
Total Carbohydrate
0.7g0%
Dietary Fiber
-0%
Total Sugars
0.7g
Protein
10.9g22%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
-0%
Vitamin K
-0%
Vitamin B6
-0%
Vitamin B12
0.1mcg4%
Folate
4mcg1%
Calcium
7mg1%
Iron
0.1mg1%
Potassium
163mg3%
Magnesium
11mg3%
Zinc
0.0mg0%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Pure protein with no fat
- ✓Zero cholesterol
- ✓Low calorie protein source
- ✓Good riboflavin content
- ✓Contains selenium
Best For
BodybuildingLow-cholesterol dietsWeight lossOmelets and scramblesProtein boost
Storage
Refrigerate separated whites up to 4 days. Freeze for up to 12 months.
Serving Sizes
1 large white (33g)17 cal
1/2 cup (121g)63 cal
100g52 cal
Frequently Asked Questions
Are egg whites healthier than whole eggs?
Egg whites are lower in calories and fat but miss the yolk's nutrients (choline, vitamin D, iron). Whole eggs are more nutritious overall.
How much protein in egg whites?
One large egg white has about 3.6g protein. You'd need 3-4 whites to equal the protein of whole eggs with yolks.
Can you eat raw egg whites?
Raw egg whites contain avidin which blocks biotin absorption. Cooking deactivates avidin and kills bacteria.
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