1 piece (medium) of Boiled Egg White (33 g) has 17 calories. That works out to 52 calories per 100 g. It contains 0.2 g of carbs, 3.6 g of protein, 0.1 g of fat and 0 g of fiber. Its 6.6 µg of Selenium covers 12% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Boiled Egg White Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

0.7g

· 0% DV

Protein

10.9g

· 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%

Boiled Egg White Vitamins & Minerals

Vitamins

0.43mg · 33% DV

Biotin

2µg · 7% DV

0.3mg · 6% DV

B12

0.09µg · 4% DV

Minerals

Selenium

20µg · 36% DV

Sodium

166mg · 7% DV

Iodine

8µg · 5% DV

Potassium ⭐

163mg · 5% DV

How Nutritious Is Boiled Egg White?

Nutrient density

High

65/ 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.

Boiled 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 Boiled 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 Boiled 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 Boiled 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 Boiled 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

Boiled Egg White Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Boiled Egg White

🥚vs🥚

Boiled Egg White vs Egg91 kcal fewer per 100 g

→🥚vs🍲

Boiled Egg White vs Chicken Soup7 kcal more per 100 g

→🥚vs🥤

Boiled Egg White vs Protein Powder328 kcal fewer per 100 g

→🥚vs🍳

Boiled Egg White vs Fried Eggs (Butter)138 kcal fewer per 100 g

→

Foods Similar to Boiled Egg White

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Boiled Egg White

How many calories and how much protein are in boiled egg white?

Per 100 grams, boiled egg white provides 52 calories and 10.9 grams of protein. It also contains 0.2 grams of fat and 0.7 grams of carbohydrates.

Is boiled egg white keto-friendly and what is its glycemic index?

Yes, boiled egg white is compatible with keto diets. Its glycemic index is 0, and it contains 0.7 grams of carbs per 100 grams.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026