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Egg (1 whole, 1 white) Calories
High-quality protein, source of B12 and selenium, low in carbs
CALORIES
GI
POTASSIUM
FIBER
Egg (1 whole, 1 white) Nutrition Facts
Selected: 100 g
78
KCAL / 100G
Carbs
0.7g
· 3%
Protein
10.6g
· 46%
Fat
5.3g
· 51%
Fiber
0g
Egg (1 whole, 1 white) Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
1.2µg · 50% DV
B2
0.34mg · 26% DV
B5
1.1mg · 22% DV
Minerals
Selenium
27µg · 49% DV
Iodine
28µg · 19% DV
Phosphorus
110mg · 16% DV
Zinc
1mg · 9% DV
Egg (1 whole, 1 white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (1 whole, 1 white) Processed?
NOVA 1
Unprocessed
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 Egg (1 whole, 1 white) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (1 whole, 1 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
Egg (1 whole, 1 white) Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Foods Similar to Egg (1 whole, 1 white)
Egg (1 whole, 1 white) — Frequently Asked Questions
Does boiling or frying an egg reduce its protein?
Cooking does not meaningfully reduce the protein in egg; the bigger differences come from water loss and any added fat. For many people, cooked egg is also easier to digest than raw egg.
Is drinking raw egg better for you?
No. Raw egg is not inherently superior, and it carries food safety risks; protein is generally better utilized from cooked egg.
Is the yolk unhealthy, so should you eat only the white?
Not necessarily. The yolk is not just fat; it also provides choline and fat-soluble vitamins, so whether to include it depends on your overall diet and health needs.
Is egg better before or after a workout?
Egg is often more practical after training as a protein source. Before training, its fat content can feel heavy for some people, so timing and portion size should match your tolerance.
Does eating egg at night cause weight gain?
No food causes weight gain just because of the time on the clock. What matters more is your total intake, portion size, and what the egg is eaten with.
What foods pair well with egg for a more balanced meal?
Vegetables add volume and micronutrient variety, making egg meals more filling and balanced. Pairing eggs with foods like whole-grain bread, oats, or fruit can also make the meal more suitable for active people.
Which is more filling: egg or yogurt?
It depends on the portion and the rest of the meal. Eggs often feel more satisfying at breakfast because of their protein-and-fat combination, while yogurt may suit people who want something lighter.
How long do eggs keep in the fridge, and how should cooked eggs be stored?
Keep eggs refrigerated and away from major temperature swings to help preserve freshness. Hard-boiled eggs keep best when stored properly and are safest when eaten within a short time.
Can eggs be frozen?
Freezing eggs in the shell is not recommended because the shell can crack and the texture can suffer. If needed, crack and lightly beat them first, freeze in a suitable container, and cook after thawing.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them. People with weakened immunity, pregnant women, young children, and older adults should be especially careful with undercooked eggs because of food safety concerns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.