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Whole eggs and egg whites Calories
Provides high-quality protein, choline and B12; mixing whole eggs with whites lowers fat versus whole eggs alone.
CALORIES
GI
POTASSIUM
FIBER
Whole eggs and egg whites Nutrition Facts
Selected: 100 g
118
KCAL / 100G
Carbs
1.1g
· 4%
Protein
13.2g
· 47%
Fat
6.1g
· 49%
Fiber
0g
Whole eggs and egg whites Vitamins & Minerals
Vitamins
Biotin
13µg · 43% DV
B12
0.8µg · 33% DV
B2
0.36mg · 28% DV
B5
1.1mg · 22% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
180mg · 26% DV
Iodine
32µg · 21% DV
Iron
2mg · 11% DV
Whole eggs and egg whites Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole eggs and egg whites 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 Whole eggs and egg whites Contain Allergens?
Contains these allergens:
Which Diets Is Whole eggs and egg whites 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
Whole eggs and egg whites Fat Profile
SATURATED
1.9g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
Foods Similar to Whole eggs and egg whites
Whole eggs and egg whites — Frequently Asked Questions
What is the practical difference between whole eggs and egg whites?
Egg whites provide a mild, lean protein base, while the yolk adds richer flavour, a creamy texture, and a wider range of nutrients. Whole eggs are often more satisfying, whereas adding whites to whole eggs is a convenient way to increase protein without making a dish much richer.
Why does a hard-boiled egg sometimes get a green ring around the yolk?
The harmless green-grey ring is caused by a sulphur-and-iron reaction when eggs are cooked too long or at excessive heat. Avoid overcooking and cool the eggs promptly in cold water to reduce it.
Why do egg whites turn rubbery?
Egg-white proteins tighten quickly when exposed to too much heat, creating a tough, rubbery texture. Cook them over low to medium heat and remove them once they are just set.
Is it safe to eat raw eggs or raw egg whites?
Raw eggs can carry a risk of Salmonella, so they are best avoided by pregnant people, young children, older adults, and anyone with a weakened immune system. Use pasteurised egg products for recipes that call for uncooked egg.
How should eggs be stored in the refrigerator?
Keep eggs in their original carton on an interior refrigerator shelf, where the temperature is more stable than in the door. If a shell is cracked, transfer the egg to a covered container and cook it thoroughly soon after.
Can cooked eggs be frozen?
Plain hard-boiled egg whites can become watery and tough after freezing, so they do not freeze especially well. Scrambled eggs, omelettes, and egg muffins usually hold up better when frozen in airtight portions.
Are eggs better before or after a workout?
Eggs can fit well at either time; the best choice depends on your appetite and training schedule. After training, pairing eggs with a carbohydrate food such as potatoes, toast, rice, or fruit can make a more balanced recovery meal.
Should egg yolks be avoided because of cholesterol?
For most healthy people, there is no need to automatically discard yolks; overall dietary pattern matters more than one food alone. People with high LDL cholesterol, inherited cholesterol conditions, or a clinician-directed diet should ask for personalised guidance.
Why is it useful to eat eggs with vegetables?
Vegetables such as spinach, peppers, mushrooms, and tomatoes add volume, flavour, and variety to an egg meal. The fat in whole eggs may also help the body absorb certain fat-soluble compounds found in vegetables.
Can someone with an egg allergy eat egg whites only?
Usually not. Egg-white proteins are common allergy triggers, but yolk may also cause reactions, so avoiding only the yolk or only the white is not considered reliably safe without advice from an allergy specialist.
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Nutrition data compiled from USDA FoodData Central and scientific sources.