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Boiled egg white (without yolk) Calories
High protein, low fat, cholesterol-free
CALORIES
GI
POTASSIUM
FIBER
Boiled egg white (without yolk) Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 6%
Protein
11g
· 91%
Fat
0.2g
· 3%
Fiber
0g
Boiled egg white (without yolk) Vitamins & Minerals
Vitamins
B2
0.43mg · 33% DV
Biotin
7µg · 23% DV
B5
0.3mg · 6% DV
B12
0.09µg · 4% DV
Minerals
Selenium
20µg · 36% DV
Sodium
166mg · 7% DV
Iodine
10µg · 7% DV
Potassium ⭐
163mg · 5% DV
Boiled egg white (without yolk) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled egg white (without yolk) 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 Boiled egg white (without yolk) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg white (without yolk) 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
Boiled egg white (without yolk) Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
Foods Similar to Boiled egg white (without yolk)
Boiled egg white (without yolk) — Frequently Asked Questions
Is boiled egg white better before or after a workout?
It is often more useful after training because it provides lean protein with very little fat. Before a workout, many people tolerate it better when paired with a carbohydrate source for energy.
Is boiled egg white filling on its own?
Protein can help with fullness, but egg white without the yolk is very low in fat, so it may not keep everyone satisfied for long. Pairing it with vegetables, whole grains, or yogurt can make it more sustaining.
Does boiling egg white reduce its protein quality?
Boiling does not meaningfully remove the protein. Heat changes the protein structure, but boiled egg white still remains a high-protein food.
How long does boiled egg white keep in the fridge?
Store it in a sealed container in the refrigerator and eat it within a short time for best safety and quality. If it develops an off smell, slimy texture, or excess moisture, discard it.
Can boiled egg white be frozen?
Yes, but the texture often becomes rubbery or watery after thawing. It usually works better in chopped or mixed dishes than as a standalone snack after freezing.
Why does boiled egg white sometimes turn rubbery?
Overcooking is the usual reason. Avoid keeping the egg in boiling water longer than needed, and cool it after cooking to help preserve a softer texture.
Is eating only egg whites healthier than eating whole eggs?
Not automatically. Egg whites are a leaner protein choice, but many vitamins and other nutrients in eggs are found in the yolk, so the better option depends on your goals and overall diet.
What foods pair well with boiled egg white?
It pairs well with vegetables, whole-grain toast, potatoes, or healthy fats like avocado and olive oil. Combining it with other foods makes the meal more balanced and usually more satisfying.
Who should be careful with boiled egg white?
Anyone with an egg allergy should avoid it unless a clinician has advised otherwise. Egg white contains some of the main proteins that trigger egg allergy reactions.
Is it okay to eat boiled egg white at night?
Yes, it can be a light evening protein option. If it feels too plain or not filling enough, combine it with a small side such as vegetables or a complex carbohydrate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.