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Egg whites and yolk (4 whites, 1 yolk) Calories
High protein
CALORIES
GI
POTASSIUM
FIBER
Egg whites and yolk (4 whites, 1 yolk) Nutrition Facts
Selected: 100 g
83
KCAL / 100G
Carbs
1g
· 5%
Protein
11.5g
· 60%
Fat
3g
· 35%
Fiber
0g
Egg whites and yolk (4 whites, 1 yolk) Vitamins & Minerals
Vitamins
B2
0.28mg · 22% DV
Biotin
5.5µg · 18% DV
B12
0.28µg · 12% DV
B5
0.28mg · 6% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
154mg · 22% DV
Iodine
25µg · 17% DV
Iron
1mg · 6% DV
Egg whites and yolk (4 whites, 1 yolk) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg whites and yolk (4 whites, 1 yolk) 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 yolk (4 whites, 1 yolk) Contain Allergens?
Contains these allergens:
Which Diets Is Egg whites and yolk (4 whites, 1 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 and yolk (4 whites, 1 yolk) Fat Profile
SATURATED
0.95g
MONOUNSATURATED
1.23g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
Foods Similar to Egg whites and yolk (4 whites, 1 yolk)
Egg whites and yolk (4 whites, 1 yolk) — Frequently Asked Questions
How should 4 egg whites and 1 yolk be cooked safely?
Cook the whites and yolk until fully set to reduce the risk of foodborne illness. If using liquid egg products, check whether they are pasteurized.
Can I meal-prep and store egg whites and yolk?
Keep cooked eggs in a sealed container in the refrigerator and eat them within 3–4 days. Do not leave them at room temperature for more than two hours.
Can cooked egg whites and yolk be frozen?
Yes, although the texture can become slightly rubbery or watery after thawing. Freeze in individual portions and thaw in the refrigerator for the best result.
Why do my eggs stick to the pan?
Preheat the pan over medium-low heat and use a small amount of cooking fat. Excessive heat makes egg proteins set quickly and can increase sticking.
Are egg whites and yolk better before or after a workout?
They can be part of a protein-containing meal after training to support muscle repair. Immediately before exercise, their filling nature may feel uncomfortable for some people, so timing depends on personal tolerance.
What goes well with egg whites and one yolk?
Pairing them with carbohydrate foods such as whole-grain toast, potatoes, or oats can make a more balanced meal. Vegetables like spinach, mushrooms, peppers, and tomatoes add volume, flavor, and a wider range of micronutrients.
Is it healthier to throw away the egg yolk?
Not necessarily. The yolk contains a substantial share of the egg’s vitamins, minerals, and other beneficial compounds, so eating whites only reduces nutritional variety.
Do eggs automatically raise blood cholesterol?
Dietary cholesterol affects blood cholesterol differently from person to person, and the overall eating pattern matters. People with elevated LDL cholesterol or cardiovascular risk should discuss their usual egg intake with a healthcare professional.
Can someone with an egg allergy eat this combination?
No. Both egg white and yolk can trigger reactions in people with an egg allergy, and even a small amount may be unsafe for some individuals.
How can I reduce the sulfur smell of cooked eggs?
Avoid overcooking, which intensifies sulfur-like aromas. Fresh herbs, black pepper, lemon, tomatoes, or mushrooms can also balance the flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.