Egg white nutrition: calories, carbs, GI, protein, fiber, fats
Egg, white, raw, fresh
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 for selected serving | 126 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 grams |
| Default serving size ⓘ Serving sizes are mostly 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. | 0 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0IU of 5,000IU
0%
Vitamin E :
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.03mg of 1mg
2.4%
Vitamin B2:
3.2mg of 1mg
246%
Vitamin B3:
0.77mg of 16mg
4.8%
Vitamin B5:
1.4mg of 5mg
28%
Vitamin B6:
0.04mg of 1mg
2.8%
Folate:
29µg of 400µg
7.3%
Vitamin B12:
0.66µg of 2µg
27%
Choline:
8mg of 550mg
1.5%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 53%
26.5 g of 50 g
26.5 g (53% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 1%
1.8 g of 300 g
1.8 g (1% of DV )
Water:
Daily Value: 11%
212.8 g of 2,000 g
212.8 g (11% of DV )
Other:
1.5 g
1.5 g
Protein quality breakdown
Tryptophan:
911mg of 280mg
325%
Threonine:
3273mg of 1,050mg
312%
Isoleucine:
4819mg of 1,400mg
344%
Leucine:
7407mg of 2,730mg
271%
Lysine:
5876mg of 2,100mg
280%
Methionine:
2909mg of 1,050mg
277%
Phenylalanine:
5001mg of 1,750mg
286%
Valine:
5898mg of 1,820mg
324%
Histidine:
2114mg of 700mg
302%
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0.17 g
Glucose:
0.83 g
Fructose:
0.17 g
Lactose:
0.17 g
Maltose:
0.17 g
Galactose:
0.17 g
Fiber content ratio for Egg white
Sugar:
1.7 g
Fiber:
0 g
Other:
0.05 g
All nutrients for Egg white per selected serving size (1 cup - 243g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 126kcal | 6% | 86% |
1.1 times more than Orange
|
| Protein | 26g | 63% | 42% |
3.9 times more than Broccoli
|
| Fats | 0.41g | 1% | 89% |
195.9 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Carbs | 1.8g | 1% | 71% |
38.6 times less than Rice
|
| Net carbs | 1.8g | N/A | 70% |
74.2 times less than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 27mg | 6% | 82% |
12.7 times less than Almond
|
| Calcium | 17mg | 2% | 85% |
17.9 times less than Milk
|
| Potassium | 396mg | 12% | 68% |
1.1 times more than Cucumber
|
| Iron | 0.19mg | 2% | 94% |
32.5 times less than Beef broiled
|
| Sugar | 1.7g | N/A | 69% |
12.6 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.06mg | 6% | 91% |
6.2 times less than Shiitake
|
| Zinc | 0.07mg | 1% | 96% |
210.3 times less than Beef broiled
|
| Phosphorus | 36mg | 5% | 90% |
12.1 times less than Chicken meat
|
| Sodium | 403mg | 18% | 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
|
| Manganese | 0.03mg | 1% | 89% | |
| Selenium | 49µg | 88% | 46% | |
| Vitamin B1 | 0.01mg | 1% | 95% |
66.5 times less than Pea raw
|
| Vitamin B2 | 1.1mg | 82% | 16% |
3.4 times more than Avocado
|
| Vitamin B3 | 0.26mg | 2% | 91% |
91.2 times less than Turkey meat
|
| Vitamin B5 | 0.46mg | 9% | 82% |
5.9 times less than Sunflower seed
|
| Vitamin B6 | 0.01mg | 1% | 95% |
23.8 times less than Oat
|
| Vitamin B12 | 0.22µg | 9% | 63% |
7.8 times less than Pork
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 9.7µg | 2% | 83% |
15.3 times less than Brussels sprout
|
| Saturated Fat | 0g | 0% | 100% |
N/A
|
| Choline | 2.7mg | 0% | 96% | |
| Monounsaturated Fat | 0g | N/A | 100% |
N/A
|
| Polyunsaturated fat | 0g | N/A | 100% |
N/A
|
| Tryptophan | 0.3mg | 0% | 75% |
2.4 times less than Chicken meat
|
| Threonine | 1.1mg | 0% | 74% |
1.6 times less than Beef broiled
|
| Isoleucine | 1.6mg | 0% | 70% |
1.4 times less than Salmon raw
|
| Leucine | 2.5mg | 0% | 73% |
2.4 times less than Tuna Bluefin
|
| Lysine | 2mg | 0% | 73% |
1.8 times more than Tofu
|
| Methionine | 0.97mg | 0% | 69% |
4.2 times more than Quinoa
|
| Phenylalanine | 1.7mg | 0% | 69% |
Equal to Egg
|
| Valine | 2mg | 0% | 69% |
2.5 times less than Soybean raw
|
| Histidine | 0.7mg | 0% | 75% |
2.6 times less than Turkey meat
|
| Fructose | 0.17g | 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 126
% Daily Value*
0.64%
Total Fat
0.41g
0
Saturated Fat 0g
0
Trans Fat
0g
0
Cholesterol 0mg
18%
Sodium 403mg
0.59%
Total Carbohydrate
1.8g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
26g
Vitamin D
0mcg
0
Calcium
17mg
1.7%
Iron
0.19mg
2.4%
Potassium
396mg
12%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.