1 piece (medium) of 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.

What is Egg white?

Egg white is the clear, slightly viscous portion of an egg left when the yolk is separated. It turns opaque as it cooks and becomes foamy when whipped, making it useful in both savoury dishes and baking, from omelettes to meringues.

Across many English-speaking kitchens, it is cooked for breakfast with vegetables or folded into an omelette; in baking, whipped egg white gives mixtures lift and a light texture. Its flavour is mild, so herbs, spices and other ingredients readily take the lead. Egg white is high in protein and very low in fat. For a simple lighter meal, cook it with vegetables in a non-stick pan, or use it alongside a whole egg for a richer taste.

Egg white Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

0.7g

· 0% DV

Protein

10.9g

· 22% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 90% · Fat 4%

Egg white Vitamins & Minerals

Vitamins

0.43mg · 33% DV

Biotin

2µg · 7% DV

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

How Nutritious Is Egg white?

Nutrient density

High

70/ 100

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

51/ 100

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.

Egg white Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg white

To burn the 52 calories in 100 g:

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg 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 white Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Egg white Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.01g

Compare Egg white

🥚vs🥚

Egg white vs Egg91 kcal fewer per 100 g

→🥚vs🍲

Egg white vs Chicken Soup7 kcal more per 100 g

→🥚vs🥤

Egg white vs Protein Powder328 kcal fewer per 100 g

→🥚vs🍳

Egg white vs Menemen43 kcal fewer per 100 g

→

Foods Similar to Egg white

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Egg white

Is it safe to eat raw egg white?

It is safer not to eat raw egg white because raw eggs can carry Salmonella, and a protein in uncooked whites can interfere with biotin absorption. Cook egg white thoroughly, or use pasteurized egg whites in recipes that stay raw.

How do you whip egg white into stiff peaks?

Use a completely clean, dry bowl and whisk, with no yolk mixed into the egg white. Start beating until foamy, then continue until peaks form; add sugar gradually if the recipe calls for it.

How long does raw egg white last in the fridge?

Raw egg white keeps for about 2–4 days in the refrigerator when stored in a clean, covered container. Refrigerate it promptly rather than leaving it at room temperature, and discard it if its smell or appearance seems unusual.

Can you freeze egg white?

Yes, egg white freezes well. Store it in an airtight freezer-safe container, then thaw it in the refrigerator before use. Thawed egg white may whip a little differently, but it works well in cooked dishes and many baking recipes.

Why won't my egg white whip?

Egg white often fails to whip when the bowl or whisk has traces of grease, or when even a little yolk gets into it. Use clean, dry equipment, separate the egg carefully, and avoid plastic bowls that can retain grease.

How do you make meringue with egg white?

To make meringue, beat egg white in a clean, dry bowl until foamy, then add sugar gradually while whisking until glossy peaks form. Bake it at a low temperature so it dries without browning too quickly.

How do you separate egg white from the yolk?

Crack the egg into a small bowl, then lift out the yolk with clean fingers or an egg separator. Separating each egg into its own bowl helps prevent one broken yolk from contaminating the other egg whites.

Can you use egg white instead of a whole egg in baking?

Sometimes, but egg white does not replace a whole egg perfectly: the yolk adds fat and helps create a richer, softer texture. It works best in recipes designed for egg white or where a lighter result is acceptable.

Is egg white better than a whole egg for protein?

Egg white provides protein with very little fat, while a whole egg also includes the yolk’s nutrients and fat. Neither is universally better; choose egg white when you want a leaner option, and whole egg when the recipe benefits from the yolk.

Does egg white help with weight loss?

Egg white can add protein to a meal, which may help it feel more filling, but it does not cause weight loss on its own. Pair it with vegetables or other satisfying foods rather than relying on egg white alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026