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Egg White (Pan-Fried) Calories
High protein, low fat, cholesterol-free, quick cooking
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Egg White (Pan-Fried) (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 3.3 µg of Biotin covers 11% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Egg White (Pan-Fried)?
Egg White (Pan-Fried) is made by separating the white from the yolk and cooking it in a skillet. It is a simple way to prepare eggs rather than a dish tied to one particular regional tradition. The white sets into a tender, mild-tasting patty, with lightly browned edges if cooked until golden.
It works for breakfast or a quick meal, served on its own or alongside toast, vegetables or herbs. Compared with a whole fried egg, it is notably low in fat while still providing protein. For a lighter result, use a good non-stick pan with just a little oil, and season with pepper or fresh herbs.
Egg White (Pan-Fried) Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 0% DV
Protein
10.8g
· 22% DV
Fat
0.2g
· 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 6% · Protein 90% · Fat 4%
Egg White (Pan-Fried) Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B2
0.35mg · 27% DV
B5
0.3mg · 6% DV
B12
0.09µg · 4% DV
Minerals
Selenium
6µg · 11% DV
Sodium
166mg · 7% DV
Potassium ⭐
163mg · 5% DV
Iodine
6µg · 4% DV
How Nutritious Is Egg White (Pan-Fried)?
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.
Egg White (Pan-Fried) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg White (Pan-Fried)
To burn the 52 calories in 100 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.
Is Egg White (Pan-Fried) 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 (Pan-Fried) Contain Allergens?
Contains these allergens:
Which Diets Is Egg White (Pan-Fried) 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 (Pan-Fried) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Egg White (Pan-Fried)
Foods Similar to Egg White (Pan-Fried)
Frequently Asked Questions About Egg White (Pan-Fried)
How do you make pan-fried egg whites?
To make pan-fried egg whites, lightly whisk the whites, pour them into a warm nonstick skillet, and cook over medium-low heat until set. Keep the layer fairly thin so it cooks evenly without becoming tough.
How do you stop pan-fried egg whites from sticking?
Use a well-heated nonstick pan and loosen the edges of the pan-fried egg whites gently with a thin spatula. A light coating of oil helps too; avoid turning the heat up high, which can make sticking worse.
Can you cook pan-fried egg whites without oil?
Yes, pan-fried egg whites can cook without oil in a good nonstick skillet. Warm the pan over medium-low heat and watch the edges; if they begin to stick, a small splash of water and a lid can help them set.
What seasonings go well with pan-fried egg whites?
Black pepper, paprika, chili flakes, and dried herbs work well with pan-fried egg whites. Add salt near the end of cooking to limit moisture, and finish with chopped chives or parsley for a fresher flavor.
Why are my pan-fried egg whites watery?
Pan-fried egg whites can turn watery if the pan is overcrowded or the heat is too high. Spread the whites in a thinner layer and cook gently; avoid covering the pan, since trapped steam can add moisture.
What should you serve with pan-fried egg whites?
Serve pan-fried egg whites with toast, sautéed vegetables, or sliced avocado for a simple meal. They also work well inside a breakfast sandwich, where the flat cooked shape is easy to layer with other fillings.
How long do pan-fried egg whites take to cook?
Pan-fried egg whites cook quickly when spread in a thin layer over medium-low heat. Take them off the stove once the surface is opaque and no longer looks wet; a thicker patty needs more time.
Can you use carton egg whites for pan-fried egg whites?
Yes, carton egg whites work for pan-frying. Shake the carton first if its instructions call for it, then pour the amount you need into the skillet; carton whites may spread differently from freshly separated whites.
How should you store leftover pan-fried egg whites?
Refrigerate leftover pan-fried egg whites promptly in a covered container once they have cooled. Reheat them until hot throughout, and discard leftovers that have been left at room temperature for too long.
Can you freeze pan-fried egg whites?
Yes, you can freeze pan-fried egg whites, though thawing may leave them less tender and a little watery. Cool them first, separate into portions in a sealed freezer-safe container, and thaw in the refrigerator before reheating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.