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Egg White (Boiled) Calories
High protein, low fat, cholesterol-free
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Egg White (Boiled) (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.
What is Egg White (Boiled)?
Boiled egg white is the firm white portion of an egg, cooked in its shell and separated from the yolk. Its flavour is mild and its texture tender yet springy, making it easy to enjoy plain or add to salads and sandwiches.
It is commonly served at breakfast, as part of a boiled egg, and can also be chopped into salads or used as a light snack. With plenty of protein and very little fat, it suits meals where you want a lean protein option. Pair it with vegetables, whole-grain toast or a little seasoning for more flavour.
Egg White (Boiled) Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0.7g
· 0% DV
Protein
10.9g
· 22% DV
Fat
0.2g
· 0% 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 6% · Protein 90% · Fat 4%
Egg White (Boiled) Vitamins & Minerals
Vitamins
B2
0.43mg · 33% DV
Biotin
2µg · 7% DV
B5
0.3mg · 6% DV
B12
0.09µg · 4% DV
Minerals
Selenium
20µg · 36% DV
Sodium
166mg · 7% DV
Iodine
10µg · 7% DV
Potassium ⭐
163mg · 5% DV
How Nutritious Is Egg White (Boiled)?
Nutrient density
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.
Egg White (Boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg White (Boiled)
To burn the 52 calories in 100 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.
Is Egg White (Boiled) 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 Egg White (Boiled) Contain Allergens?
Contains these allergens:
Which Diets Is Egg White (Boiled) 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 White (Boiled) Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
Compare Egg White (Boiled)
Foods Similar to Egg White (Boiled)
Frequently Asked Questions About Egg White (Boiled)
How do you cook boiled egg whites so they turn out firm?
Cook the eggs in their shells until the whites are fully set, then transfer them to cold water to stop the cooking. For a firm white, allow roughly 9–12 minutes in boiling water; the exact time varies with egg size.
Why are boiled egg whites difficult to peel?
Boiled egg whites can be difficult to peel when the shell membrane sticks to the white. Cooling the egg promptly in cold water and cracking the shell all over before peeling can help release the membrane.
Can you reheat boiled egg whites?
Yes, you can reheat boiled egg whites, but gentle heating helps prevent them from turning tough and rubbery. Warm them briefly in hot water or add chopped pieces to a hot dish just before serving.
How long do boiled egg whites last in the fridge?
Boiled egg whites keep for up to one week in the refrigerator when stored in a covered container and chilled within two hours of cooking. Discard them if they have been left at room temperature for too long.
Can you freeze boiled egg whites?
Yes, boiled egg whites can be frozen, but freezing often makes them watery or rubbery after thawing. For better texture, refrigerate them and use them within a week rather than freezing them for salads or sandwiches.
What can you make with leftover boiled egg whites?
Leftover boiled egg whites work well chopped into green salads, stuffed into sandwiches, or added to a grain bowl. Season them with herbs, pepper, or a dressing so their mild flavor does not make the dish bland.
Are boiled egg whites good for weight loss?
Boiled egg whites can fit into a weight-loss meal because they provide protein and are naturally low in fat. Pair them with vegetables or whole grains for a more satisfying meal instead of relying on egg whites alone.
Can dogs eat boiled egg whites?
Yes, most dogs can eat plain boiled egg whites in small amounts. Serve them fully cooked and without salt, butter, or seasoning; avoid giving them to a dog with a known egg allergy.
Can babies eat boiled egg whites?
Yes, babies can have fully cooked egg white once they are ready for solid foods, served in a soft, age-appropriate texture. Egg is a common allergen, so introduce it carefully and follow your child’s clinician’s advice if allergy risk is a concern.
Why do boiled egg whites taste bland, and how can you season them?
Boiled egg whites have a mild flavor because they contain little fat and no yolk. Add black pepper, paprika, herbs, or a little mustard, or serve them with a flavorful dip rather than relying on extra salt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.