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Egg white nutrition, glycemic index, calories, net carbs & more

Egg, white, raw, fresh
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Egg white

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)
Insulin index ⓘ
N/A
Calories
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)
84% Vitamin B2
58% Protein
56% Sodium
54% Selenium
45% Cystine
Explanation: The given food contains more Vitamin B2 than 84% of foods. Note that this food itself is richer in Vitamin B2 than it is in any other nutrient. Similarly, it is relatively rich in Protein, Sodium, Selenium, and Cystine.

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.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 3% 8% 7% 15% 22% 1% 8% 2% 110% 1%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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

11% 88%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 134% 129% 142% 112% 116% 114% 118% 134% 125%
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

0.07% 0.34% 0.07% 0.07% 0.07% 0.07%
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

0.71% 0.02%
Sugar: 0.71 g
Fiber: 0 g
Other: 0.02 g

All nutrients for Egg white per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 70% 0.73g 74.2 times less than Chocolate Chocolate
Protein 26% 42% 10.9g 3.9 times more than Broccoli Broccoli
Fats 0% 89% 0.17g 195.9 times less than Cheese Cheese
Carbs 0% 71% 0.73g 38.6 times less than Rice Rice
Calories 3% 86% 52kcal 1.1 times more than Orange Orange
Fructose 0% 93% 0.07g 84.3 times less than Apple Apple
Sugar N/A 69% 0.71g 12.6 times less than Coca-Cola Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 1% 85% 7mg 17.9 times less than Milk Milk
Iron 1% 94% 0.08mg 32.5 times less than Beef Beef
Magnesium 3% 82% 11mg 12.7 times less than Almond Almond
Phosphorus 2% 90% 15mg 12.1 times less than Chicken meat Chicken meat
Potassium 5% 68% 163mg 1.1 times more than Cucumber Cucumber
Sodium 7% 44% 166mg 3 times less than White Bread White Bread
Zinc 0% 96% 0.03mg 210.3 times less than Beef Beef
Copper 3% 91% 0.02mg 6.2 times less than Shiitake Shiitake
Vitamin E 0% 100% 0mg N/A Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 0% 95% 0mg 66.5 times less than Pea Pea
Vitamin B2 34% 16% 0.44mg 3.4 times more than Avocado Avocado
Vitamin B3 1% 91% 0.11mg 91.2 times less than Turkey meat Turkey meat
Vitamin B5 4% 82% 0.19mg 5.9 times less than Sunflower seed Sunflower seed
Vitamin B6 0% 95% 0.01mg 23.8 times less than Oat Oat
Folate 1% 83% 4µg 15.3 times less than Brussels sprout Brussels sprout
Vitamin B12 4% 63% 0.09µg 7.8 times less than Pork Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 75% 0.13mg 2.4 times less than Chicken meat Chicken meat
Threonine 0% 74% 0.45mg 1.6 times less than Beef Beef
Isoleucine 0% 70% 0.66mg 1.4 times less than Salmon Salmon
Leucine 0% 73% 1.02mg 2.4 times less than Tuna Tuna
Lysine 0% 73% 0.81mg 1.8 times more than Tofu Tofu
Methionine 0% 69% 0.4mg 4.2 times more than Quinoa Quinoa
Phenylalanine 0% 69% 0.69mg Equal to Egg Egg
Valine 0% 69% 0.81mg 2.5 times less than Soybean Soybean
Histidine 0% 75% 0.29mg 2.6 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 0% 100% 0g N/A Beef
Monounsaturated Fat N/A 100% 0g N/A Avocado
Polyunsaturated fat N/A 100% 0g N/A Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 52
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Egg white nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.