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Cloud Egg (3 Egg Whites) Calories
High protein, low fat, low calorie, cholesterol-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Cloud Egg (3 Egg Whites) has 52 calories. It contains 0.7 g of carbs, 11 g of protein, 0.2 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 27% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cloud Egg (3 Egg Whites) Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 0% DV
Protein
11g
· 22% DV
Fat
0.2g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 91% · Fat 3%
Cloud Egg (3 Egg Whites) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 166 mg | 7% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 11 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Cloud Egg (3 Egg Whites)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 52 kcal |
| 1 piece (mini) | 50 g | 26 kcal |
| 1 serving (small) | 70 g | 36 kcal |
| 1 cup (medium) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 3 piece (medium) | 100 g | 52 kcal |
| 1 piece (whole) | 100 g | 52 kcal |
| 1 piece (jumbo) | 110 g | 57 kcal |
| 1 serving (large) | 130 g | 68 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Cloud Egg (3 Egg Whites)
How do you make a cloud egg?
A cloud egg is made by whipping egg whites until stiff, shaping them into nests, and baking them until set. This version uses three egg whites; a yolk can be added to the middle in the classic variation.
Why do cloud eggs collapse?
Cloud eggs often collapse when the whites are under-whipped, over-whipped, or exposed to a sudden temperature change. Beat them in a clean, dry bowl until they hold firm peaks, and avoid opening the oven while they bake.
How long do you bake a cloud egg?
Bake a cloud egg until the whipped whites are set and lightly golden. The exact time varies with oven temperature and nest size; if adding a yolk, place it in the centre toward the end so it does not overcook.
Can you make cloud eggs without the yolk?
Yes, cloud eggs can be made with egg whites alone. The classic version often places a yolk in the centre of each whipped-white nest, but this three-white recipe leaves the yolks out.
Can you make cloud eggs ahead of time?
Cloud eggs are best served straight from the oven because the airy whites lose volume as they sit. You can separate the eggs ahead, but whip and bake the whites just before serving for the best texture.
Can you freeze cloud eggs?
Freezing cloud eggs is not recommended because thawing makes the whipped whites watery and spongy. For a fresh result, prepare the nests shortly before serving rather than freezing baked portions.
How do you keep cloud egg whites from spreading?
To keep cloud egg whites from spreading, whip them to firm peaks and mound them gently rather than stirring or pressing them down. A little grated cheese can help stabilize some versions, though it changes the recipe.
What can you serve with a cloud egg?
Serve a cloud egg with toast, sautéed vegetables, or a simple salad for a light meal. Add the egg to the plate gently so the fluffy white keeps its shape, and season with pepper or fresh herbs.
Are cloud eggs fully cooked and safe to eat?
Cloud eggs are safe to eat when the whites—and any yolk added—are cooked through. Because the centres can remain soft, use pasteurized eggs if serving someone at higher risk from foodborne illness.
Can you make cloud eggs in an air fryer?
Yes, you can make cloud eggs in an air fryer if the basket is lined with parchment and the nests are small enough to stay in place. Check them frequently, since air fryers can brown the whites faster than an oven.
Cloud Egg (3 Egg Whites) Vitamins & Minerals
Vitamins
B2
0.35mg · 27% DV
Biotin
7µg · 23% DV
B5
0.5mg · 10% DV
B6
0.07mg · 4% DV
Minerals
Selenium
6µg · 11% DV
Sodium
166mg · 7% DV
Potassium ⭐
163mg · 5% DV
Iodine
6µg · 4% DV
Cloud Egg (3 Egg Whites) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cloud Egg (3 Egg Whites)
To burn the 52 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cloud Egg (3 Egg Whites)?
Cloud Egg is made by whipping egg whites until airy, then baking them into a light, cloud-like mound. Some versions place a yolk in the centre, though this version is made with egg whites. It is a modern recipe rather than a dish tied to one traditional cuisine, and is often shared as a simple, eye-catching breakfast idea.
The outside turns lightly golden while the inside stays soft and fluffy. Serve it warm on toast or alongside vegetables, or add it to a brunch plate. It is low in fat and provides 11 g of protein per 100 g, making it a useful choice when you want a protein-forward meal without much richness. Pair it with whole-grain bread or a salad for a more balanced plate.
How Nutritious Is Cloud Egg (3 Egg Whites)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cloud Egg (3 Egg Whites) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cloud Egg (3 Egg Whites) Contain Allergens?
Contains these allergens:
Which Diets Is Cloud Egg (3 Egg Whites) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cloud Egg (3 Egg Whites) Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.04g
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Nutrition data compiled from USDA FoodData Central and scientific sources.