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Egg whites (3 pcs) & 1 egg yolk Calories
High protein, low fat, choline and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Egg whites (3 pcs) & 1 egg yolk Nutrition Facts
Selected: 100 g
79
KCAL / 100G
Carbs
1.1g
· 6%
Protein
10.5g
· 54%
Fat
3.5g
· 40%
Fiber
0g
Egg whites (3 pcs) & 1 egg yolk Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B2
0.36mg · 28% DV
B5
0.85mg · 17% DV
B12
0.4µg · 17% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
110mg · 16% DV
Iodine
18µg · 12% DV
Zinc
1mg · 9% DV
Egg whites (3 pcs) & 1 egg yolk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg whites (3 pcs) & 1 egg yolk 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 whites (3 pcs) & 1 egg yolk Contain Allergens?
Contains these allergens:
Which Diets Is Egg whites (3 pcs) & 1 egg yolk 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 whites (3 pcs) & 1 egg yolk Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Foods Similar to Egg whites (3 pcs) & 1 egg yolk
Egg whites (3 pcs) & 1 egg yolk — Frequently Asked Questions
Does cooking egg whites with one yolk significantly change their nutrition?
Cooking mainly changes water content, so nutrients can look more concentrated by weight, but the total protein and fat are largely retained. Very high heat for too long affects texture more than it improves nutrition.
Why do egg whites sometimes turn rubbery, and how can I avoid it?
Overcooking is the usual reason. Gentle heat and removing them when just set helps keep the whites tender.
Is this combination better before or after a workout?
It is commonly used after training as a convenient protein-rich meal. Before training, tolerance matters more, so a lighter cooking method and sensible portion often work best.
Is it okay to eat egg whites and one yolk at night?
Yes, it can fit well as a light evening meal or snack. Boiled, poached, or lightly cooked versions are often easier than heavily fried ones late in the day.
Is eating egg whites raw better for you?
No, that is a common myth. Cooking improves food safety and generally makes the protein easier for the body to use.
How long does it keep once cooked or separated?
Cooked eggs should be refrigerated in a sealed container and are best eaten while still fresh. Separated raw whites and yolk also need refrigeration and should not be left sitting for long.
Can egg whites and yolk be frozen?
Egg whites usually freeze well and can still be used in cooking after thawing. Yolks can become thick or gel-like on freezing, so they are often easier to use as part of a mixture.
What foods pair well with this to make a more balanced meal?
Vegetables add volume and help make the meal more satisfying. Adding a carbohydrate source like oats, whole-grain toast, or potatoes can make it more complete, especially around activity.
How does 3 egg whites and 1 yolk compare with whole eggs in practice?
This mix is often chosen by people who want plenty of protein with less fat than using only whole eggs. Keeping one yolk also improves flavor, color, and the range of micronutrients.
Who should be careful with this food?
Anyone with an egg allergy should avoid it. People at higher risk from foodborne illness, including pregnant women, older adults, young children, and immunocompromised individuals, should choose fully cooked eggs rather than raw or undercooked ones.
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Nutrition data compiled from USDA FoodData Central and scientific sources.