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Cooked egg white Calories
High protein, low fat, cholesterol-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Cooked egg white has 52 calories. It contains 0.7 g of carbs, 10.8 g of protein, 0.1 g of fat and 0 g of fiber. Its 20 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked egg white Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 0% DV
Protein
10.8g
· 22% DV
Fat
0.1g
· 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 92% · Fat 2%
Cooked egg white nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0.1 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 | 10.8 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 Medium Cooked egg white?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 33 g | 17 kcal |
| 1 tablespoon (whole) | 15 g | 8 kcal |
| 1 ounce (whole) | 28 g | 15 kcal |
| 1 serving (small) | 50 g | 26 kcal |
| 2 piece (medium) | 66 g | 34 kcal |
| 100 g | 100 g | 52 kcal |
| 3 piece (medium) | 100 g | 52 kcal |
| 1 serving (medium) | 100 g | 52 kcal |
| 1 cup (whole) | 120 g | 62 kcal |
| 1 serving (large) | 150 g | 78 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Cooked egg white
How long do cooked egg whites last in the fridge?
Cooked egg whites generally keep for 3–4 days in the refrigerator when you chill them within two hours of cooking. Store them in a covered container, and discard any that have been left at room temperature for an extended period.
Can you freeze cooked egg whites?
Yes, you can freeze cooked egg whites, but thawing may make them firmer or more watery. Seal them in an airtight container and use the thawed whites in a salad or mixed dish, where a change in texture is less noticeable.
Why are hard-boiled egg whites rubbery?
Hard-boiled egg whites usually turn rubbery when they are cooked for too long or at too high a temperature. Stop cooking once the whites have set, and cool the eggs promptly to avoid carrying the cooking process further.
How do you cook egg whites in the microwave?
Beat the egg whites lightly in a microwave-safe bowl and cook them in short bursts, stirring between each one. Stop as soon as they are set; cooking them continuously for too long can make them tough or cause them to spill over.
Can you reheat cooked egg whites?
Yes, cooked egg whites can be reheated, but they become dry and tough if heated for too long. Warm them briefly in the microwave or add them to a hot dish near the end of cooking, just long enough to heat through.
Are cooked egg whites safe to eat cold?
Yes, cooked egg whites are safe to eat cold if they have been refrigerated promptly and kept chilled. They work well sliced into sandwiches or salads; discard them if they sat out at room temperature for too long.
How do you remove the yolk from a hard-boiled egg?
Peel the hard-boiled egg, cut it lengthwise, and gently lift out the yolk with a spoon or your fingers. Letting the egg cool first makes it easier to handle and helps keep the white from breaking apart.
Can you use cooked egg whites in egg salad?
Yes, chopped cooked egg whites work in egg salad. Mix them with vegetables, herbs, and a dressing or binder; a salad made with whites alone will have a milder flavor and a firmer texture than one that includes yolks.
Are cooked egg whites healthier than whole eggs?
Cooked egg whites contain no cholesterol, while the yolk contains the egg’s cholesterol and many of its other nutrients. Whites are not automatically a better choice for everyone; the difference depends on what you want from the meal.
Can you eat cooked egg whites every day?
Yes, you can eat cooked egg whites daily if you are not allergic to eggs. For a more varied meal, pair them with vegetables, grains, or other protein foods rather than relying on egg whites as your only protein source.
Cooked egg white Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B2
0.43mg · 33% DV
B5
0.3mg · 6% DV
B12
0.08µg · 3% DV
Minerals
Selenium
20µg · 36% DV
Sodium
166mg · 7% DV
Iodine
10µg · 7% DV
Potassium ⭐
163mg · 5% DV
Cooked egg white Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked egg white
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 Cooked egg white?
Cooked egg white is the set white of an egg, usually prepared by boiling the egg and separating it from the yolk. Mild in flavour and tender when freshly cooked, it is eaten at breakfast in many places, sliced into sandwiches, or added to salads. It also works well chopped into grain bowls or served with toast, vegetables and a little seasoning.
It is high in protein and very low in fat, making it a light option when you want protein without much richness. Pair it with whole-grain bread and vegetables for a more rounded meal, or add it to a salad for extra substance.
How Nutritious Is Cooked egg white?
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 Cooked egg white 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 Cooked egg white Contain Allergens?
Contains these allergens:
Which Diets Is Cooked egg white 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
Cooked egg white Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.