100 g of Pan-fried egg white has 52 calories. It contains 0.7 g of carbs, 10.8 g of protein, 0.2 g of fat and 0 g of fiber. Its 20 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Pan-fried egg white?

Pan-fried egg white is made by separating the white from the yolk and cooking it in a skillet. It can be left as a thin layer, with softly folded edges and a few browned, crisp spots. Its flavour is mild and its texture turns tender but firm when set.

It works for breakfast or a quick light meal, served on toast or alongside vegetables; in many kitchens, it is also folded into an omelette-style dish. Egg white is notably high in protein and very low in fat: a 100 g portion provides 10.8 g of protein. Add herbs or vegetables for more flavour, and use a non-stick pan with little oil to keep the dish light.

Pan-fried egg white Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

0.7g

· 0% DV

Protein

10.8g

· 22% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 90% · Fat 4%

Pan-fried egg white Vitamins & Minerals

Vitamins

0.43mg · 33% DV

Biotin

10µg · 33% DV

0.3mg · 6% DV

0.02mg · 2% DV

Minerals

Selenium

20µg · 36% DV

Sodium

166mg · 7% DV

Potassium ⭐

163mg · 5% DV

Iodine

6µg · 4% DV

How Nutritious Is Pan-fried egg white?

Nutrient density

High

60/ 100

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

51/ 100

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.

Pan-fried egg white Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pan-fried egg white

To burn the 52 calories in 100 g:

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pan-fried egg white 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 Pan-fried egg white Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pan-fried 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

Pan-fried egg white Fat Profile

SATURATED

MONOUNSATURATED

POLYUNSATURATED

Compare Pan-fried egg white

🍳vs🥚

Pan-fried egg white vs Egg91 kcal fewer per 100 g

→🍳vs🍲

Pan-fried egg white vs Chicken Soup7 kcal more per 100 g

→🍳vs🥤

Pan-fried egg white vs Protein Powder328 kcal fewer per 100 g

→🍳vs🍳

Pan-fried egg white vs Menemen43 kcal fewer per 100 g

→

Foods Similar to Pan-fried egg white

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Pan-fried egg white

How do you cook pan-fried egg white?

Cook pan-fried egg white in a lightly oiled, preheated non-stick skillet over medium-low heat. Pour it in and spread it into a thin layer; once it turns opaque and is set throughout, remove it. Covering the pan helps the top cook evenly.

How do you stop pan-fried egg white from sticking?

Pan-fried egg white is less likely to stick in a non-stick skillet that has been preheated and lightly oiled. Let the edges set before loosening them with a thin spatula, and avoid trying to flip the white while its underside is still soft.

Can pan-fried egg white replace a whole egg?

Yes, pan-fried egg white can replace a whole egg in many dishes, but it lacks the yolk’s richness and tender texture. For a more satisfying omelet or sandwich filling, cook the white with one whole egg rather than using white alone.

What can you season pan-fried egg white with?

Black pepper, paprika, chili flakes, and dried herbs all work well with pan-fried egg white. Add salt near the end of cooking, then finish with chopped chives, parsley, or a little cheese for more flavor.

How do you make pan-fried egg white crispy around the edges?

For crispy edges, spread pan-fried egg white in a thin layer in a lightly oiled skillet over medium heat, and leave the pan uncovered. Let the bottom brown and the edges turn crisp before lifting it out; avoid stirring it.

Why does pan-fried egg white turn watery?

Pan-fried egg white can turn watery if it cooks too slowly over very low heat or is crowded into a thick layer. Preheat the pan, spread the white thinly, and cook it without stirring until it is fully set.

What should you serve with pan-fried egg white?

Pan-fried egg white pairs well with avocado, tomatoes, sautéed vegetables, or toast. For a quick breakfast wrap, add it to a tortilla with spinach and salsa; herbs or a small amount of cheese can add flavor without making the dish complicated.

How long does pan-fried egg white keep in the fridge?

Pan-fried egg white keeps for 3–4 days in the refrigerator when stored promptly in a covered container. Refrigerate it within two hours of cooking, and reheat it until steaming hot before eating.

Is pan-fried egg white good for weight loss?

Pan-fried egg white can fit into a weight-loss meal because its protein may help make the meal more filling. The amount of cooking oil and the foods served alongside it also matter, so pair it with vegetables rather than relying on it alone.

Is pan-fried egg white safer than raw egg white?

Yes, pan-fried egg white is safer than raw egg white when it is cooked until completely set. Do not leave any clear, runny portions; thorough cooking is especially important when serving young children, older adults, or people with weakened immune systems.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026