Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥚
Egg White (soft-boiled) Calories
High protein, low fat, low calorie, cholesterol-free
CALORIES
GI
POTASSIUM
FIBER
Egg White (soft-boiled) Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 6%
Protein
10.8g
· 90%
Fat
0.2g
· 4%
Fiber
0g
Egg White (soft-boiled) Vitamins & Minerals
Vitamins
B2
0.43mg · 33% DV
Biotin
2µg · 7% DV
B5
0.3mg · 6% DV
B12
0.08µg · 3% DV
Minerals
Selenium
20µg · 36% DV
Sodium
166mg · 7% DV
Iodine
7µg · 5% DV
Potassium ⭐
163mg · 5% DV
Egg White (soft-boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg White (soft-boiled) 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 (soft-boiled) Contain Allergens?
Contains these allergens:
Which Diets Is Egg White (soft-boiled) 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 (soft-boiled) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Egg White (soft-boiled)
Egg White (soft-boiled) — Frequently Asked Questions
How long does soft-boiled egg white keep in the fridge?
If it was cooked in the shell, it usually keeps for up to 1 week in the refrigerator. Once peeled, store it in an airtight container and use it sooner for best quality.
Can soft-boiled egg white be frozen?
Yes, cooked egg white can be frozen. After thawing, the texture may become a bit watery, so it works better chopped into sandwiches, wraps, or hot dishes than eaten plain.
Why does soft-boiled egg white sometimes turn rubbery?
Usually because it was overcooked, which tightens the proteins too much. Shorter cooking and cooling it promptly can help keep the texture more tender.
Is soft-boiled egg white better before or after a workout?
On its own, it is a light protein option, so it can be convenient after training. Before exercise, many people do better pairing it with a carbohydrate food for more balanced energy.
Is eating egg white at night hard to digest?
For most people, it feels fairly light because it is very low in fat. On its own it may not be very filling, so pairing it with vegetables or another satisfying food can work better.
Is egg white healthier than egg yolk?
Not automatically; it depends on your goal. Egg white is a leaner protein choice, while the yolk contains much of the egg’s vitamins, minerals, and choline.
What foods pair well with soft-boiled egg white?
It goes well with whole-grain toast, avocado, tomatoes, leafy greens, and yogurt-based sauces. These pairings can make the meal more satisfying and balanced.
Will egg white alone keep you full?
It can help with fullness because it provides protein. But since it is very low in fat and has no fibre, it is often more satisfying when eaten with vegetables, whole grains, or healthy fats.
Who should be careful with soft-boiled egg white?
Anyone with an egg allergy should avoid it. People who are more vulnerable to foodborne illness should also make sure it is cooked and stored safely.
How can I use soft-boiled egg white beyond breakfast?
You can chop it into salads, grain bowls, sandwiches, or vegetable plates. Its mild flavor makes it easy to combine with herbs, spices, and different sauces.
Have another question about Egg White (soft-boiled)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.