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Egg whites cooked in ghee Calories
High-protein and low-carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Egg whites cooked in ghee has 124 calories. It contains 0.7 g of carbs, 10.1 g of protein, 8.1 g of fat and 0 g of fiber. Its 18 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Egg whites cooked in ghee Nutrition Facts
Selected: 100 g
124
KCAL / 100G
Carbs
0.7g
· 0% DV
Protein
10.1g
· 20% DV
Fat
8.1g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 35% · Fat 63%
Egg whites cooked in ghee nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 5.05 g | 25% |
| Trans fat | 0.25 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 10.1 g | 20% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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Egg whites cooked in ghee Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 35 g | 43 kcal |
| 2 piece (medium) | 70 g | 87 kcal |
| 1 serving (small) | 75 g | 93 kcal |
| 100 g | 100 g | 124 kcal |
| 3 piece (large) | 105 g | 130 kcal |
| 1 cup (medium) | 130 g | 161 kcal |
| 4 piece (extra large) | 140 g | 174 kcal |
| 1 serving (large) | 150 g | 186 kcal |
| 1 serving (extra large) | 225 g | 279 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Egg whites cooked in ghee
How do you cook egg whites in ghee?
Melt a small amount of ghee in a pan over medium-low heat, add the egg whites, and cook until opaque and set. Stir for soft curds or leave them undisturbed for a firmer, flat portion.
Can you fry egg whites in ghee instead of butter?
Yes, ghee works well for frying egg whites and gives them a buttery, toasted flavor. Unlike regular butter, it has had most of its milk solids removed, so it behaves differently in the pan and browns less readily.
Why do egg whites cooked in ghee turn rubbery?
Egg whites cooked in ghee can turn rubbery when exposed to high heat for too long. Cook them gently and take them off the heat as soon as they are opaque and set; residual heat will finish the cooking.
Why are my egg whites cooked in ghee watery?
Watery egg whites usually result from overcooking, which makes their proteins tighten and release moisture. Use gentler heat and remove them from the pan once they are just set rather than leaving them to dry out.
Do egg whites cooked in ghee taste like butter?
Yes, ghee gives egg whites a rich, buttery aroma, often with a slightly nutty note. The flavor is more noticeable when the pan is not overheated and the ghee is allowed to coat the cooking surface.
Can egg whites cooked in ghee be made ahead for meal prep?
Yes, cook the egg whites, cool them promptly, and refrigerate them in a covered container. Reheat only the portion you plan to eat, using gentle heat; repeated reheating can make the whites tough.
How can you stop egg whites cooked in ghee from sticking?
Use a clean nonstick or well-seasoned pan and spread the melted ghee across its surface before adding the whites. Let the edges set before stirring or lifting; moving them too early can make them tear and stick.
Can you add vegetables to egg whites cooked in ghee?
Yes, vegetables such as spinach, mushrooms, and peppers pair well with egg whites cooked in ghee. Cook watery vegetables first so they release moisture before the whites go in, helping the finished dish stay tender rather than soggy.
Are egg whites cooked in ghee different from scrambled egg whites?
Egg whites cooked in ghee can be scrambled, but the phrase also describes whites cooked whole or folded like an omelet. The method changes the texture: stirring makes soft curds, while leaving them in place makes a more cohesive piece.
Can you use ghee that has browned in the pan for egg whites?
Use ghee that is melted and fragrant, not smoking or burnt. Overheated ghee can give egg whites a bitter, scorched flavor; lower the heat and let the pan cool slightly before adding the whites.
Egg whites cooked in ghee Vitamins & Minerals
Vitamins
B2
0.4mg · 31% DV
Biotin
5µg · 17% DV
Vitamin A
68µg · 8% DV
B5
0.17mg · 3% DV
Minerals
Selenium
18µg · 33% DV
Sodium
160mg · 7% DV
Potassium ⭐
145mg · 4% DV
Magnesium
10mg · 2% DV
Egg whites cooked in ghee Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg whites cooked in ghee
To burn the 124 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Egg whites cooked in ghee?
Egg whites cooked in ghee are a simple preparation rather than a dish tied to one particular region: the yolks are separated, and the whites are cooked in clarified butter. Ghee gives them a rich, buttery aroma, while the whites turn tender and softly set if they are not left on the heat too long.
They work well for breakfast or brunch, served with herbs, tomatoes or other vegetables; depending on where you are, you might add toast or flatbread. The dish is high in protein and low in carbohydrates, though the ghee contributes fat. For a lighter plate, use just a little ghee in a non-stick pan and pair the eggs with vegetables.
How Nutritious Is Egg whites cooked in ghee?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Egg whites cooked in ghee 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 in ghee Contain Allergens?
Contains these allergens:
Which Diets Is Egg whites cooked in ghee 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 in ghee Fat Profile
SATURATED
5.05g
MONOUNSATURATED
2.35g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.