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Egg Whites Calories
Egg Whites
CALORIES
GI
POTASSIUM
FIBER
Egg Whites Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 6%
Protein
10.9g
· 90%
Fat
0.2g
· 4%
Fiber
0g
Egg Whites Vitamins & Minerals
Vitamins
B2
0.43mg · 33% DV
Biotin
10µg · 33% DV
B5
0.3mg · 6% DV
B12
0.09µg · 4% DV
Minerals
Selenium
20µg · 36% DV
Sodium
166mg · 7% DV
Iodine
7µg · 5% DV
Potassium ⭐
163mg · 5% DV
Egg Whites Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Whites 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 Whites Contain Allergens?
Contains these allergens:
Which Diets Is 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
Egg Whites Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
Foods Similar to Egg Whites
Egg Whites — Frequently Asked Questions
Does cooking egg whites reduce their protein?
Cooking does not meaningfully lower the protein content; it mainly changes texture and digestibility. Cooked egg whites are generally easier for the body to use than raw ones.
Why do egg whites sometimes turn rubbery?
Usually from overcooking. Gentle heat and shorter cooking time help keep them softer and less dry.
Is drinking raw egg whites a good idea?
Generally no. Raw egg whites carry food safety risks, and cooked egg white protein is typically absorbed better.
How long do liquid egg whites keep after opening?
Follow the package storage instructions and use-by date first. Once opened, keep them refrigerated and use them promptly.
Can egg whites be frozen?
Yes, they can usually be frozen. Freezing them in small portions makes them easier to thaw and use, and they should not be refrozen after thawing.
What should you eat with egg whites to make a more balanced meal?
Egg whites are mostly protein, so pairing them with vegetables and, if needed, a carbohydrate source like oats, toast, rice, or potatoes makes the meal more complete. That combination can support both fullness and energy needs.
Are egg whites better before or after a workout?
They can work at either time depending on your routine. After training they are a lean protein option, while before training they are often more useful when combined with an easy-to-digest carbohydrate.
Is it okay to eat egg whites at night?
Yes. There is nothing inherently problematic about eating egg whites in the evening; overall daily intake and personal comfort matter more.
Are egg whites always healthier than whole eggs?
Not always. Egg whites are a leaner protein choice, but whole eggs provide nutrients found in the yolk, so the better option depends on your goal.
Who should be careful with egg whites?
Anyone with an egg allergy should avoid or use caution with egg whites because they can trigger reactions. People at higher risk from foodborne illness should also avoid raw or undercooked egg whites.
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Nutrition data compiled from USDA FoodData Central and scientific sources.