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Egg white (lightly cooked) Calories
High protein, low fat, cholesterol-free, lightly cooked
CALORIES
GI
POTASSIUM
FIBER
Egg white (lightly cooked) Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 6%
Protein
11g
· 91%
Fat
0.2g
· 3%
Fiber
0g
Egg white (lightly cooked) Vitamins & Minerals
Vitamins
B2
0.43mg · 33% DV
Biotin
10µg · 33% DV
B5
0.3mg · 6% DV
B1
0.02mg · 2% DV
Minerals
Selenium
20µg · 36% DV
Sodium
166mg · 7% DV
Potassium ⭐
163mg · 5% DV
Iodine
6µg · 4% DV
Egg white (lightly cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg white (lightly cooked) 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 Egg white (lightly cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg white (lightly cooked) 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 (lightly cooked) Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
Foods Similar to Egg white (lightly cooked)
Egg white (lightly cooked) — Frequently Asked Questions
Is lightly cooked egg white safer than raw egg white?
Yes, even light cooking lowers the risk of foodborne illness compared with eating it raw. For the best safety margin, the white should be fully opaque rather than runny.
Why does lightly cooked egg white turn watery or rubbery?
If it is undercooked, it can stay watery; if it is exposed to high heat for too long, it becomes tough and rubbery. Gentle heat and stopping as soon as it turns opaque usually gives the best texture.
Is lightly cooked egg white a good post-workout food?
Often yes, because it provides protein with very little fat, which can make it feel lighter to eat. Pairing it with a carbohydrate source and some produce makes the meal more balanced.
Is it better to eat egg whites alone or whole eggs?
It depends on your goal: egg whites give you mostly protein with minimal fat, while whole eggs also provide nutrients from the yolk and may be more satisfying. Both can fit into a healthy diet.
How long does lightly cooked egg white keep in the fridge?
It should be cooled promptly and refrigerated, and it is usually best eaten within 1 day. Leaving it at room temperature for long periods is not recommended.
Can lightly cooked egg white be frozen?
Yes, but the texture may become more watery after thawing. It is usually better reused in omelets, sandwiches, or mixed dishes than eaten on its own after freezing.
Why can egg white cause bloating or discomfort in some people?
People with an egg allergy can react strongly, and some others simply find eggs hard to tolerate. If lightly cooked egg white bothers your stomach, trying it more fully cooked may help.
Is egg white better than the yolk for building muscle?
Not automatically; egg white is a convenient lean protein source, but the yolk also contains useful nutrients. Muscle gain depends more on total protein intake, training, and overall diet than on avoiding yolks.
Can you eat lightly cooked egg white at night?
Yes, many people can, especially if they want a lighter protein option. If eggs feel heavy for you late in the evening, a smaller portion or earlier timing may be more comfortable.
What pairs well with lightly cooked egg white?
It goes well with herbs, black pepper, chili flakes, vegetables, and a little cheese for more flavor. Adding whole-grain toast, avocado, or tomatoes can turn it into a more complete meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.