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Egg Whites (Cooked) Calories
High protein, low fat, cholesterol-free
CALORIES
GI
POTASSIUM
FIBER
Egg Whites (Cooked) Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 6%
Protein
10.8g
· 90%
Fat
0.2g
· 4%
Fiber
0g
Egg Whites (Cooked) 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 Whites (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Whites (Cooked) 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 (Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Whites (Cooked) 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 (Cooked) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Egg Whites (Cooked)
Egg Whites (Cooked) — Frequently Asked Questions
How long do cooked egg whites keep in the refrigerator?
Refrigerate them within two hours of cooking and eat them within 3 to 4 days when stored in a sealed container. Do not keep cooked egg whites that have sat at room temperature for an extended time.
Can cooked egg whites be frozen?
Yes, they can be frozen in portions, although they may become slightly watery or rubbery after thawing. Thawed egg whites work best in scrambles, soups, or cooked vegetable dishes rather than salads.
Why do cooked egg whites turn rubbery?
High heat and overcooking make egg-white proteins tighten too much. Cook them over low to medium heat and stop as soon as they are set for a softer texture.
Is eating egg whites without the yolk always healthier?
Not necessarily. Egg whites are a lean protein option, while the yolk provides choline and several fat-soluble nutrients. Choosing whites alone or whole eggs depends on your goals and overall eating pattern.
Are cooked egg whites better before or after a workout?
They are a convenient protein-containing food after training as part of a meal. Before a demanding workout, pair them with a carbohydrate source such as fruit, oats, or bread because egg whites alone provide little quick energy.
Is it okay to eat egg whites at night?
For most people, yes; they can make a light protein-rich evening snack. If you have reflux or discomfort from late meals, keep the portion modest and avoid eating immediately before lying down.
What foods pair well with cooked egg whites?
They work well with spinach, mushrooms, peppers, and tomatoes in a scramble or omelet. Adding whole-grain toast, potatoes, or legumes makes the meal more filling and balanced.
Are cooked egg whites safer than raw egg whites?
Yes. Thorough cooking reduces the risk of foodborne illness; egg whites should be opaque and fully set, with no liquid portions remaining.
Is it true that egg whites build muscle without causing weight gain?
Muscle gain depends on overall protein intake, sufficient energy, and resistance training—not one food alone. Egg whites are a very low-fat protein choice, but any food can contribute to weight gain if it raises total energy intake above your needs.
Who should be careful with cooked egg whites?
Anyone with an egg allergy should avoid them, since egg-white proteins are common allergy triggers. People who have been advised to limit protein because of kidney disease should discuss appropriate portions with their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.