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Boiled Egg Whites Calories
High protein, low fat and carbs, cholesterol-free
CALORIES
GI
POTASSIUM
FIBER
Boiled Egg Whites Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 6%
Protein
10.9g
· 90%
Fat
0.2g
· 4%
Fiber
0g
Boiled Egg Whites Vitamins & Minerals
Vitamins
B2
0.43mg · 33% DV
Biotin
10µg · 33% DV
B5
0.3mg · 6% DV
B12
0.09µg · 4% DV
Minerals
Selenium
20µg · 36% DV
Sodium
166mg · 7% DV
Iodine
7µg · 5% DV
Potassium ⭐
163mg · 5% DV
Boiled Egg Whites Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled Egg Whites 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 Boiled Egg Whites Contain Allergens?
Contains these allergens:
Which Diets Is Boiled Egg Whites 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
Boiled Egg Whites Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Boiled Egg Whites
Boiled Egg Whites — Frequently Asked Questions
Why do boiled egg whites sometimes turn rubbery?
They usually become tough when overcooked or exposed to heat for too long. Cooling them promptly after cooking can help preserve a softer texture.
How long do boiled egg whites keep in the fridge?
Boiled egg whites keep best when refrigerated in a sealed container and eaten within a few days. Once peeled, they dry out and pick up odors more easily, so storage matters more.
Can boiled egg whites be frozen?
Yes, but the texture often becomes watery or spongy after thawing. They are usually better frozen for later use in chopped or mixed dishes rather than eaten plain.
Is it better to eat egg whites alone or whole eggs?
Egg whites are a lean protein option with very little fat, while the yolk provides fats, choline, and other nutrients. The better choice depends on whether you want a lighter protein source or a more complete nutrient package.
Are boiled egg whites better before or after a workout?
They are often more useful after training as an easy protein source. Before a workout, eating them with a tolerated carbohydrate source may make the snack more balanced.
Do boiled egg whites keep you full?
Their protein can support satiety, but they are very low in fat and contain no fiber. Pairing them with vegetables, whole grains, or healthy fats usually makes them more filling.
What foods pair well with boiled egg whites?
They work well with salads, grain bowls, whole-grain toast, avocado, and crunchy vegetables. Combining them with other foods improves both flavor and meal balance.
Does eating only egg whites mean cholesterol is no longer a concern?
Egg whites contain no cholesterol, but blood cholesterol is influenced by your overall diet, genetics, and lifestyle. Focusing on one food alone does not tell the whole story.
Who should be careful with boiled egg whites?
Anyone with an egg allergy should avoid them. People who regularly skip yolks should also make sure the rest of their diet covers nutrients commonly found in the yolk.
How can you reduce the sulfur smell of boiled egg whites?
Avoid overcooking and cool them soon after boiling to limit the strong sulfur odor. Serving them with lemon, herbs, mustard, or yogurt-based sauces can also make the smell less noticeable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.