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Hard-boiled egg white Calories
Hard-boiled egg white
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Hard-boiled egg white (33 g) has 17 calories. That works out to 52 calories per 100 g. It contains 0.2 g of carbs, 3.6 g of protein, 0.1 g of fat and 0 g of fiber. Its 6.6 µg of Selenium covers 12% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Hard-boiled egg white Nutrition Facts
Selected: 1 piece (medium) · 33 g
17
KCAL / 33G
Carbs
0.2g
· 0% DV
Protein
3.6g
· 7% 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 5% · Protein 89% · Fat 6%
Hard-boiled egg white nutrition facts table · 1 piece (medium) (33 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 55 mg | 2% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 3.6 g | 7% |
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 Hard-boiled egg white?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 33 g | 17 kcal |
| 1 piece (small) | 25 g | 13 kcal |
| 1 piece (large) | 40 g | 21 kcal |
| 1 serving (medium) | 50 g | 26 kcal |
| 2 piece (medium) | 66 g | 34 kcal |
| 3 piece (medium) | 99 g | 51 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (whole) | 243 g | 126 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Hard-boiled egg white
Is hard-boiled egg white good for you?
Yes, hard-boiled egg white is a nutritious source of protein with very little fat. It does not provide the range of nutrients found in the yolk, so eating the whole egg offers more variety.
Can hard-boiled egg white help with weight loss?
It can fit into a weight-loss plan because its protein may help make a meal more filling. Hard-boiled egg white does not cause weight loss on its own; what it replaces in a meal matters too.
Is hard-boiled egg white good for building muscle?
Yes, hard-boiled egg white supplies protein that supports muscle repair and growth. It works best as part of a diet with enough protein overall, alongside consistent resistance training.
How long does hard-boiled egg white last in the fridge?
Keep hard-boiled egg white refrigerated in a covered container and use it within one week of cooking. Refrigerate it within two hours, and discard it if it has been left out longer.
Can you freeze hard-boiled egg white?
Yes, you can freeze hard-boiled egg white, but thawing often leaves it rubbery or watery. For the best texture, eat it fresh or refrigerate it rather than freezing it.
Why is hard-boiled egg white rubbery?
Hard-boiled egg white turns rubbery when it is overcooked. Cook the egg only until set, then cool it promptly in cold water to stop residual heat from firming the white further.
Does boiling reduce the protein in hard-boiled egg white?
No, boiling does not remove the protein from egg white. Heat changes the protein's structure, making it firm, but the cooked white still provides protein.
Can dogs eat hard-boiled egg white?
Yes, most dogs can have a small amount of plain, fully cooked hard-boiled egg white. Serve it without salt, butter, or seasoning, and avoid it if your dog has an egg allergy.
Can you reheat hard-boiled egg white?
Yes, but reheat hard-boiled egg white gently because too much heat makes it tough. Slice it first and warm it briefly; a whole boiled egg can burst if microwaved.
What can you make with leftover hard-boiled egg white?
Use leftover hard-boiled egg white in chopped salads, sandwiches, or a simple egg-white salad. Chop it and mix with a little mayonnaise or yogurt, mustard, and herbs.
Hard-boiled egg white Vitamins & Minerals
Vitamins
Biotin
3.3µg · 11% DV
B2
0.12mg · 9% DV
B5
0.1mg · 2% DV
B1
0.01mg · 1% DV
Minerals
Selenium
6.6µg · 12% DV
Sodium
55mg · 2% DV
Potassium ⭐
54mg · 2% DV
Iodine
2.31µg · 2% DV
Hard-boiled egg white Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hard-boiled egg white
To burn the 17 calories in 1 piece (medium) (33 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 Hard-boiled egg white?
Hard-boiled egg white is the firm white of an egg cooked whole in its shell, then peeled and separated from the yolk. It has a mild flavour and a tender, springy texture, and is often eaten as part of breakfast or sliced into salads and sandwiches. It also works well chopped into a grain bowl or served on a snack plate.
Compared with the yolk, it provides protein with very little fat, though on its own it is not especially filling. Season it with pepper, herbs or a little salt, and pair it with whole-grain toast and vegetables for a more substantial meal. If you use only the white, the yolk can be saved for another dish.
How Nutritious Is Hard-boiled 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 Hard-boiled 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 Hard-boiled egg white Contain Allergens?
Contains these allergens:
Which Diets Is Hard-boiled 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
Hard-boiled egg white Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.