Egg white nutrition: calories, carbs, GI, protein, fiber, fats
Egg, white, raw, fresh
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Egg white
|
Glycemic index ⓘ
Source: The GI of a whole egg is 0.
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Calories ⓘ Calories per 100-gram serving | 52 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0.73 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 large (33 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 2.1 (acidic) |
| Oxalates ⓘ Animal products do not contain oxalate. | 0mg |
Vitamin B2 ⓘHigher in Vitamin B2 content than 84% of foods
Protein ⓘHigher in Protein content than 58% of foods
Sodium ⓘHigher in Sodium content than 56% of foods
Selenium ⓘHigher in Selenium content than 54% of foods
Cystine ⓘHigher in Cystine content than 45% of foods
Egg white calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 52 | |
| Calories in 1 large | 17 | 33 g |
| Calories in 1 cup | 126 | 243 g |
Egg white Glycemic index (GI)
Source:
The GI of a whole egg is 0.
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
7 mg of 1,000 mg
1%
Iron:
0.08 mg of 8 mg
1%
Magnesium:
11 mg of 420 mg
3%
Phosphorus:
15 mg of 700 mg
2%
Potassium:
163 mg of 3,400 mg
5%
Sodium:
166 mg of 2,300 mg
7%
Zinc:
0.03 mg of 11 mg
0%
Copper:
0.023 mg of 1 mg
3%
Manganese:
0.011 mg of 2 mg
0%
Selenium:
20 µg of 55 µg
36%
Choline:
1.1 mg of 550 mg
0%
Mineral chart - relative view
Sodium
166 mg
TOP 44%
Selenium
20 µg
TOP 46%
Potassium
163 mg
TOP 68%
Magnesium
11 mg
TOP 82%
Calcium
7 mg
TOP 85%
Manganese
0.011 mg
TOP 89%
Phosphorus
15 mg
TOP 90%
Copper
0.023 mg
TOP 91%
Iron
0.08 mg
TOP 94%
Zinc
0.03 mg
TOP 96%
Choline
1.1 mg
TOP 96%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.004 mg of 1 mg
0%
Vitamin B2:
0.439 mg of 1 mg
34%
Vitamin B3:
0.105 mg of 16 mg
1%
Vitamin B5:
0.19 mg of 5 mg
4%
Vitamin B6:
0.005 mg of 1 mg
0%
Folate:
4 µg of 400 µg
1%
Vitamin B12:
0.09 µg of 2 µg
4%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B2
0.439 mg
TOP 16%
Vitamin B12
0.09 µg
TOP 63%
Vitamin B5
0.19 mg
TOP 82%
Folate
4 µg
TOP 83%
Vitamin B3
0.105 mg
TOP 91%
Vitamin B6
0.005 mg
TOP 95%
Vitamin B1
0.004 mg
TOP 95%
Vitamin E
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 22%
10.9 g of 50 g
22%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 0%
0.73 g of 300 g
0%
Water:
Daily Value: 4%
87.57 g of 2,000 g
4%
Other:
0.63 g
Protein quality breakdown
Tryptophan:
125 mg of 280 mg
45%
Threonine:
449 mg of 1,050 mg
43%
Isoleucine:
661 mg of 1,400 mg
47%
Leucine:
1016 mg of 2,730 mg
37%
Lysine:
806 mg of 2,100 mg
38%
Methionine:
399 mg of 1,050 mg
38%
Phenylalanine:
686 mg of 1,750 mg
39%
Valine:
809 mg of 1,820 mg
44%
Histidine:
290 mg of 700 mg
41%
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.34 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
Fiber content ratio for Egg white
Sugar:
0.71 g
Fiber:
0 g
Other:
0.02 g
All nutrients for Egg white per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 52kcal | 3% | 86% |
1.1 times more than Orange
|
| Protein | 10.9g | 26% | 42% |
3.9 times more than Broccoli
|
| Fats | 0.17g | 0% | 89% |
195.9 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 0.73g | N/A | 70% |
74.2 times less than Chocolate
|
| Carbs | 0.73g | 0% | 71% |
38.6 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.08mg | 1% | 94% |
32.5 times less than Beef broiled
|
| Calcium | 7mg | 1% | 85% |
17.9 times less than Milk
|
| Potassium | 163mg | 5% | 68% |
1.1 times more than Cucumber
|
| Magnesium | 11mg | 3% | 82% |
12.7 times less than Almond
|
| Sugar | 0.71g | N/A | 69% |
12.6 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.02mg | 3% | 91% |
6.2 times less than Shiitake
|
| Zinc | 0.03mg | 0% | 96% |
210.3 times less than Beef broiled
|
| Phosphorus | 15mg | 2% | 90% |
12.1 times less than Chicken meat
|
| Sodium | 166mg | 7% | 44% |
3 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0mg | 0% | 100% |
N/A
|
| Selenium | 20µg | 36% | 46% | |
| Manganese | 0.01mg | 0% | 89% | |
| Vitamin B1 | 0mg | 0% | 95% |
66.5 times less than Pea raw
|
| Vitamin B2 | 0.44mg | 34% | 16% |
3.4 times more than Avocado
|
| Vitamin B3 | 0.11mg | 1% | 91% |
91.2 times less than Turkey meat
|
| Vitamin B5 | 0.19mg | 4% | 82% |
5.9 times less than Sunflower seed
|
| Vitamin B6 | 0.01mg | 0% | 95% |
23.8 times less than Oat
|
| Vitamin B12 | 0.09µg | 4% | 63% |
7.8 times less than Pork
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 4µg | 1% | 83% |
15.3 times less than Brussels sprout
|
| Saturated Fat | 0g | 0% | 100% |
N/A
|
| Monounsaturated Fat | 0g | N/A | 100% |
N/A
|
| Polyunsaturated fat | 0g | N/A | 100% |
N/A
|
| Tryptophan | 0.13mg | 0% | 75% |
2.4 times less than Chicken meat
|
| Threonine | 0.45mg | 0% | 74% |
1.6 times less than Beef broiled
|
| Isoleucine | 0.66mg | 0% | 70% |
1.4 times less than Salmon raw
|
| Leucine | 1.02mg | 0% | 73% |
2.4 times less than Tuna Bluefin
|
| Lysine | 0.81mg | 0% | 73% |
1.8 times more than Tofu
|
| Methionine | 0.4mg | 0% | 69% |
4.2 times more than Quinoa
|
| Phenylalanine | 0.69mg | 0% | 69% |
Equal to Egg
|
| Valine | 0.81mg | 0% | 69% |
2.5 times less than Soybean raw
|
| Histidine | 0.29mg | 0% | 75% |
2.6 times less than Turkey meat
|
| Fructose | 0.07g | 0% | 93% |
84.3 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 52
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
7%
Sodium 166mg
0%
Total Carbohydrate
1g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
11g
Vitamin D
0mcg
0%
Calcium
7mg
1%
Iron
0mg
0%
Potassium
163mg
5%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Egg white nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.