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Egg (2 whole, 2 whites) Calories
High protein, low carb, rich in B12 and selenium
CALORIES
GI
POTASSIUM
FIBER
Egg (2 whole, 2 whites) Nutrition Facts
Selected: 100 g
81
KCAL / 100G
Carbs
0.7g
· 3%
Protein
10.6g
· 45%
Fat
5.5g
· 52%
Fiber
0g
Egg (2 whole, 2 whites) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.38mg · 29% DV
B5
1.2mg · 24% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
170mg · 24% DV
Iodine
28µg · 19% DV
Zinc
1mg · 9% DV
Egg (2 whole, 2 whites) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (2 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 (2 whole, 2 whites) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (2 whole, 2 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
Egg (2 whole, 2 whites) Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1g
Omega 6:3 ratio 8.9:1
Above the ideal 4:1 (8.9:1).
Foods Similar to Egg (2 whole, 2 whites)
Egg (2 whole, 2 whites) — Frequently Asked Questions
Is egg (2 whole, 2 whites) better before or after a workout?
It is often more useful after training because the protein supports muscle repair and recovery. Before training, keep the meal light and pair it with an easy-to-digest carb if you want more readily available energy.
Does cooking eggs reduce their protein value?
Cooking does not remove the protein; it changes its structure. In practice, cooked egg protein is generally easier to digest, though very harsh cooking can hurt texture and taste.
Is it okay to eat eggs every day?
For many healthy people, eggs can fit into a daily diet when the overall eating pattern is balanced. People with specific cholesterol concerns, cardiovascular disease, or medical advice to limit eggs should follow individualized guidance.
Are egg whites better than whole eggs?
Neither is automatically better; it depends on your goal. Egg whites give you more protein with less fat, while whole eggs provide nutrients found in the yolk, so 2 whole eggs plus 2 whites is a practical middle ground.
Do eggs help with fullness?
Yes, their protein content can make a meal more satisfying. Many people find eggs at breakfast help reduce hunger and snacking later in the day.
What is the lightest way to cook eggs?
Boiled, poached, or lightly pan-cooked eggs are usually the simplest options. Heavy additions like lots of butter, cream, or processed meats can make the meal much richer than the eggs themselves.
How long do cooked eggs keep in the fridge?
Hard-boiled eggs in the shell usually keep for about a week when refrigerated. Peeled eggs and mixed egg dishes are more perishable and should be eaten sooner.
Can eggs be frozen?
Freezing eggs in the shell is not recommended because the shell can crack. Beaten eggs can be frozen in a sealed container and are best used in cooked dishes after thawing.
What foods pair well with eggs for a more balanced meal?
Vegetables add volume and fiber, and whole grains can make the meal more balanced and sustaining. Fruit on the side can also work well, especially if you want a lighter meal.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them completely. Raw or undercooked eggs also need extra caution for pregnant people, older adults, young children, and anyone with a weakened immune system.
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Nutrition data compiled from USDA FoodData Central and scientific sources.