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Egg white nutrition, glycemic index, calories and serving size

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 ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
0 (low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
2.1 (acidic )
Calories
52
84% Vitamin B2
58% Protein
56% Sodium
54% Selenium
45% Cystine
Explanation: This food contains more Vitamin B2 than 84% of foods. More importantly, although there are several foods (16%) which contain more Vitamin B2, this food itself is rich in Vitamin B2 more than it is in any other nutrient. Similarly it is relatively rich in Protein, Sodium, Selenium and Cystine

Egg white Glycemic index (GI)

0
Similar food data
0 Yolk Yolk
0 Egg Egg
0 Omelette Omelette

Egg white nutrition infographic

Egg white nutrition infographic
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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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 52
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
7%
Sodium 166mg
0%
TotalCarbohydrate 1g
0%
Dietary Fiber 0g
Total Sugars 1g
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 7 mg of 1,000 mg 1%
Iron: 0.08 mg of 18 mg 0%
Magnesium: 11 mg of 400 mg 3%
Phosphorus: 15 mg of 1,000 mg 2%
Potassium: 163 mg of 3,500 mg 5%
Sodium: 166 mg of 2,400 mg 7%
Zinc: 0.03 mg of 15 mg 0%
Copper: 0.023 mg of 2 mg 1%
Manganese: 0.011 mg of 2 mg 1%
Selenium: 20 µg of 70 µg 29%
Choline: 1.1 mg of 550 mg 0%

Mineral chart - relative view

Sodium
166 mg
TOP 44%
Selenium
20 mg
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 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.004 mg of 2 mg 0%
Vitamin B2: 0.439 mg of 2 mg 26%
Vitamin B3: 0.105 mg of 20 mg 1%
Vitamin B5: 0.19 mg of 10 mg 2%
Vitamin B6: 0.005 mg of 2 mg 0%
Folate, total: 4 µg of 400 µg 1%
Vitamin B12: 0.09 µg of 6 µg 2%
Vitamin K: 0 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B2
0.439 µg
TOP 16%
Vitamin B12
0.09 µg
TOP 63%
Vitamin B5
0.19 µg
TOP 82%
Folate, total
4 µg
TOP 83%
Vitamin B3
0.105 µg
TOP 91%
Vitamin B6
0.005 µg
TOP 95%
Vitamin B1
0.004 µg
TOP 95%
Vitamin E
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

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%

Carbohyrates breakdown for Egg white

Starch: 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

Sugars: 0.71 g
Fiber: 0 g

All nutrients for Egg white per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 26% 42% 10.9g 3.9 times more than Broccoli
Fats 0% 89% 0.17g 195.9 times less than Cheese
Carbs 0% 71% 0.73g 38.6 times less than Rice
Calories 2% 86% 52kcal 1.1 times more than Orange
Fructose 0% 93% 0.07g 84.3 times less than Apple
Sugars 1% 69% 0.71g 12.6 times less than Coca-Cola
Fiber 0% 100% 0g N/A
Calcium 1% 85% 7mg 17.9 times less than Milk
Iron 0% 94% 0.08mg 32.5 times less than Beef
Magnesium 3% 82% 11mg 12.7 times less than Kidney bean
Phosphorus 2% 90% 15mg 12.1 times less than Chicken meat
Potassium 3% 68% 163mg 1.1 times more than Cucumber
Sodium 7% 44% 166mg 3 times less than White Bread
Zinc 0% 96% 0.03mg 210.3 times less than Beef
Copper 0% 91% 0.02mg 6.2 times less than Shiitake
Vitamin A 0% 100% 0IU N/A
Vitamin E 0% 100% 0mg N/A
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 0% 95% 0mg 66.5 times less than Pea
Vitamin B2 26% 16% 0.44mg 3.4 times more than Avocado
Vitamin B3 1% 91% 0.11mg 91.2 times less than Turkey meat
Vitamin B5 2% 82% 0.19mg 5.9 times less than Sunflower seed
Vitamin B6 0% 95% 0.01mg 23.8 times less than Oat
Folate, total 1% 83% 4µg 15.3 times less than Brussels sprout
Vitamin B12 2% 63% 0.09µg 7.8 times less than Pork
Vitamin K 0% 100% 0µg N/A
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 75% 0.13mg 2.4 times less than Chicken meat
Threonine 0% 74% 0.45mg 1.6 times less than Beef
Isoleucine 0% 70% 0.66mg 1.4 times less than Salmon
Leucine 0% 73% 1.02mg 2.4 times less than Tuna
Lysine 0% 73% 0.81mg 1.8 times more than Tofu
Methionine 0% 69% 0.4mg 4.2 times more than Quinoa
Phenylalanine 0% 69% 0.69mg Equal to Egg
Valine 0% 69% 0.81mg 2.5 times less than Soybean
Histidine 0% 75% 0.29mg 2.6 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 0% 100% 0g N/A
Monounsaturated Fat 0% 100% 0g N/A
Polyunsaturated fat 0% 100% 0g N/A

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 seperately if present) is the USDA's FoodCentral. The exact link of 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.