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Egg (1 whole, 2 whites) Calories
Egg (1 whole, 2 whites)
CALORIES
GI
POTASSIUM
FIBER
Egg (1 whole, 2 whites) Nutrition Facts
Selected: 100 g
62
KCAL / 100G
Carbs
0.7g
· 4%
Protein
10.7g
· 61%
Fat
2.7g
· 35%
Fiber
0g
Egg (1 whole, 2 whites) Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B2
0.32mg · 25% DV
B12
0.5µg · 21% DV
B5
1mg · 20% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
120mg · 17% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg (1 whole, 2 whites) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (1 whole, 2 whites) 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, 2 whites) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (1 whole, 2 whites) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg (1 whole, 2 whites) Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
Foods Similar to Egg (1 whole, 2 whites)
Egg (1 whole, 2 whites) — Frequently Asked Questions
Is egg (1 whole, 2 whites) better before or after a workout?
It can work well at either time. Before training, it fits a light meal; after training, its protein makes it useful in a recovery-focused meal.
Does egg (1 whole, 2 whites) keep you full?
Usually yes. Its protein content can support satiety, and pairing it with vegetables or whole grains often makes the meal more filling and balanced.
Does boiling, scrambling, or pan-cooking egg change its nutrition a lot?
The core protein content does not change dramatically with normal cooking. What changes more is the overall meal, especially if oil, butter, cheese, or milk is added.
What foods pair well with egg (1 whole, 2 whites) for a more balanced meal?
Vegetables, whole-grain toast, oats, beans, or avocado are common pairings. They add fibre, texture, and a broader mix of nutrients than eggs alone.
Is it okay to eat eggs every day?
For many people, eggs can fit into a healthy routine when the overall diet is balanced. People with specific cholesterol concerns or medical conditions should follow advice from their clinician.
Are egg whites healthier than the yolk?
Not necessarily. Egg whites are mostly valued for protein, while the yolk provides nutrients such as choline and fat-soluble vitamins, so both parts have a role.
Is raw egg better than cooked egg?
Usually no. Raw egg carries a food safety risk, and cooked egg protein is generally easier for the body to use.
How long do cooked eggs keep in the fridge?
Hard-boiled eggs in the shell usually keep for about 1 week in the refrigerator. Peeled eggs and mixed egg dishes should be eaten sooner and kept chilled.
Can eggs be frozen?
Not in the shell, because they can crack. If needed, crack them first, lightly beat them, and freeze them in a sealed container.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them. People at higher food safety risk, including pregnant people, older adults, young children, and immunocompromised individuals, should choose thoroughly cooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.