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Egg (whole and white) Calories
High-quality protein, low fat, source of vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Egg (whole and white) Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 6%
Protein
10.8g
· 86%
Fat
0.5g
· 8%
Fiber
0g
Egg (whole and white) Vitamins & Minerals
Vitamins
B2
0.35mg · 27% DV
Biotin
5µg · 17% DV
B5
0.5mg · 10% DV
B12
0.09µg · 4% DV
Minerals
Selenium
20µg · 36% DV
Sodium
166mg · 7% DV
Iodine
7µg · 5% DV
Potassium ⭐
163mg · 5% DV
Egg (whole and white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (whole and white) Processed?
NOVA 1
Unprocessed
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 (whole and white) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (whole and white) 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 (whole and white) Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Egg (whole and white)
Egg (whole and white) — Frequently Asked Questions
Does cooking egg white reduce its protein?
Not in any meaningful way. Cooking mainly changes texture and usually makes egg white protein easier to digest than when it is raw.
Is drinking raw egg white better for muscle gain?
No. Raw egg white is not a superior protein source, and it carries food safety risks; protein absorption can also be lower when it is consumed raw.
Why does egg white turn rubbery in the pan?
Usually because it is overcooked. Lower heat and shorter cooking time help keep the texture softer.
How long do boiled eggs keep in the fridge?
Hard-boiled eggs in the shell generally keep for about 1 week in the refrigerator. Once peeled, they should be stored in a sealed container and eaten sooner.
Can egg whites be frozen?
Yes, egg whites freeze well and can be used later in scrambles, omelets, or baking. Freezing whole eggs in the shell is not recommended.
Is egg white better before or after a workout?
It can work at either time. After training it is a convenient protein option, while before training it is often better paired with an easy-to-digest carbohydrate.
Does eating eggs at night cause weight gain?
No, not by itself. Weight gain depends on your total intake, portion sizes, and overall eating pattern rather than the clock alone.
Which is better: whole egg or egg white?
It depends on your goal. Egg white is a leaner choice, while whole egg is often more satisfying and offers a more complete overall nutrient package.
What foods pair well with eggs to make a meal more filling?
Vegetables add volume and variety, and whole grains can make the meal more balanced. Together, these pairings often keep you full longer than eggs alone.
Who should be careful with eggs?
People with an egg allergy should avoid them, since even small amounts can trigger reactions. Thorough cooking is also especially important for pregnant people, older adults, and anyone with a weakened immune system.
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Nutrition data compiled from USDA FoodData Central and scientific sources.