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Egg whites and eggs Calories
High-quality protein, rich in choline and B12
CALORIES
GI
POTASSIUM
FIBER
Egg whites and eggs Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
12.6g
· 36%
Fat
9.5g
· 62%
Fiber
0g
Egg whites and eggs Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30.7µg · 56% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg whites and eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg whites and eggs 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 whites and eggs Contain Allergens?
Contains these allergens:
Which Diets Is Egg whites and eggs 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 and eggs Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
Foods Similar to Egg whites and eggs
Egg whites and eggs — Frequently Asked Questions
Does cooking eggs reduce their protein content?
Cooking does not meaningfully reduce the amount of protein in eggs. Heat changes protein structure, which generally makes egg protein easier to digest and use.
Are egg whites better than whole eggs?
It depends on your goal: egg whites are useful when you want more protein with little added fat, while whole eggs also provide nutrients found in the yolk. Combining whites and whole eggs can be a practical middle ground.
Is drinking raw eggs safe or more beneficial?
No. Raw or undercooked eggs can carry a risk of foodborne illness, and cooked egg protein is generally used more efficiently by the body.
What is the best way to store eggs in the refrigerator?
Keep eggs in their original carton on an interior refrigerator shelf, where temperatures are more stable. Do not wash shell eggs before storing them; wash them only just before use.
How should hard-boiled eggs be stored?
Cool hard-boiled eggs promptly after cooking and refrigerate them. Keep them in a covered container, whether they are still in the shell or already peeled, and use them without unnecessary delay.
Can eggs and egg whites be frozen?
Do not freeze eggs in their shells, as the shells can crack and the texture can suffer. Cracked eggs or egg whites can be frozen in a clean sealed container, then thawed safely and cooked thoroughly.
Do egg yolks automatically raise cholesterol?
That claim is too simplistic. People respond differently to dietary cholesterol, and overall eating habits, saturated fat intake, and individual health status are important factors.
Are eggs best before or after a workout?
Eggs work well as a protein source in a post-workout meal. Before training, whole eggs may feel slow to digest for some people, so timing and portion size should match personal comfort.
Is eating eggs at night bad for you?
Eating eggs at night is not inherently harmful. People who experience reflux, indigestion, or disturbed sleep after late meals may do better with a lighter egg dish eaten earlier in the evening.
Who should be especially careful with eggs?
Anyone with an egg allergy should avoid eggs and foods containing egg. Pregnant people, young children, older adults, and people with weakened immune systems should choose fully cooked eggs rather than raw or runny preparations.
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Nutrition data compiled from USDA FoodData Central and scientific sources.