Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Egg (with egg white) Calories
High-quality protein, vitamin B12, selenium, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg (with egg white) (60 g) has 31 calories. That works out to 52 calories per 100 g. It contains 0.4 g of carbs, 6.5 g of protein, 0.7 g of fat and 0 g of fiber. Its 12 µg of Selenium covers 22% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Egg (with egg white) Nutrition Facts
Selected: 1 piece (medium) · 60 g
31
KCAL / 60G
Carbs
0.4g
· 0% DV
Protein
6.5g
· 13% DV
Fat
0.7g
· 1% 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 5% · Protein 77% · Fat 18%
Egg (with egg white) nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.5 g | 13% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Egg (with egg white)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 31 kcal |
| 1 piece (small) | 50 g | 26 kcal |
| 1 piece (large) | 70 g | 36 kcal |
| 1 piece (extra large) | 80 g | 42 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (whole) | 100 g | 52 kcal |
| 2 piece (medium) | 120 g | 62 kcal |
| 1 serving (large) | 150 g | 78 kcal |
| 3 piece (medium) | 180 g | 94 kcal |
| 1 cup (whole) | 240 g | 125 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Egg (with egg white)
How long should you boil an egg, including the white?
For a large egg, simmer for about 6–7 minutes for a soft yolk, 8–9 minutes for a jammy yolk, or 10–12 minutes for a firm yolk. Move it to cold water afterward to stop the cooking and make it easier to handle.
How long do hard-boiled eggs last in the fridge?
Hard-boiled eggs keep for about one week in the refrigerator, whether peeled or unpeeled. Store them promptly in a covered container, and discard any egg that has been left at room temperature for more than two hours.
How can you tell if an egg is fresh with the water test?
Place the egg in a bowl of cold water: a fresh one sinks and lies flat, while an older one may stand upright. If it floats, discard it. The test indicates age, so also check for an unusual smell or appearance after cracking.
Should you wash eggs before storing them?
No, don’t wash eggs before storing them. Washing can damage the shell’s natural protective coating and may help bacteria pass through it. If an egg is dirty, wipe it with a dry cloth and wash it only just before using it.
How do you peel a hard-boiled egg easily?
Cool the boiled egg in cold water, then gently crack the shell all over and start peeling from the wider end. Eggs that are not extremely fresh often peel more easily; peeling under a little running water can help loosen stubborn bits.
Why does a hard-boiled egg get a green ring around the yolk?
The greenish ring forms when an egg is overcooked: sulfur from the white reacts with iron in the yolk. It is harmless, but you can avoid it by simmering rather than boiling vigorously and cooling the egg promptly after cooking.
Can you freeze eggs, including the whites?
Yes, but crack eggs out of their shells first. Beat whole eggs lightly or freeze whites separately in an airtight container; shells can crack in the freezer. Thaw them in the refrigerator and use them in a cooked dish.
Why is the white of a freshly cracked egg cloudy?
A cloudy egg white is usually a sign of freshness, not spoilage. Carbon dioxide naturally present in a fresh egg makes the white look hazy; it becomes clearer as the egg ages. Discard the egg if it smells unpleasant or looks abnormal.
Is it safe to eat raw eggs?
Raw eggs can carry Salmonella, so eating them uncooked poses an infection risk. Choose pasteurized eggs for recipes such as homemade mayonnaise or uncooked desserts, and cook eggs until both the white and yolk are firm if using regular eggs.
Does eating eggs raise cholesterol?
Egg yolks contain dietary cholesterol, but their effect on blood cholesterol varies; saturated fat in the overall diet also matters. If you have high cholesterol or heart disease, ask your clinician or dietitian how often eggs fit your eating plan.
Egg (with egg white) Vitamins & Minerals
Vitamins
Biotin
6µg · 20% DV
B2
0.22mg · 17% DV
B12
0.3µg · 13% DV
B5
0.42mg · 8% DV
Minerals
Selenium
12µg · 22% DV
Iodine
14µg · 9% DV
Phosphorus
54mg · 8% DV
Sodium
84mg · 4% DV
Potassium ⭐
78mg · 2% DV
Egg (with egg white) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg (with egg white)
To burn the 31 calories in 1 piece (medium) (60 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 (with egg white)?
Egg white is the clear portion of an egg, turning opaque as it cooks. It can be cooked on its own or with the yolk, and its ability to whip into a foam also makes it useful in baking and desserts. Across many cuisines, it appears in omelettes, scrambles and other quick breakfasts.
Its flavour is mild, and the texture ranges from tender to firm depending on how it is cooked. Egg whites provide protein with very little carbohydrate or fat; 100 g contains 10.8 g of protein. For a more satisfying, lighter meal, cook them with vegetables and herbs, or add them to a wholegrain toast breakfast.
How Nutritious Is Egg (with egg white)?
Nutrient density
Very high
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 (with egg 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 (with egg white) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (with egg 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 (with egg white) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Egg (with egg white)
Foods Similar to Egg (with egg white)
Have another question about Egg (with egg white)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.