Egg White
Almost pure protein with negligible fat; you lose the yolk's choline, vitamin D and carotenoids.
Nutrition per 100 g
Standardised to 100 g of egg white, raw for fair comparison. Typical serving: 33 g raw (1 large white) — 52 kcal per 33 g serving.
| Nutrient | Per 100 g | Per serving (33 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 158 kcal | 52 kcal | 100 kcal |
| Protein | 33 g | 10.9 g | 21 g |
| Carbohydrate | 2.1 g | 0.7 g | 1.3 g |
| Fat | 0.6 g | 0.2 g | 0.4 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of egg white, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (33 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.004 mg | 0.001 mg | <1% |
| Riboflavin | 0.44 mg | 0.15 mg | 34% |
| Niacin | 0.11 mg | 0.036 mg | <1% |
| Vitamin B6 | 0.005 mg | 0.002 mg | <1% |
| Folate | 4 µg | 1.3 µg | 1% |
| Vitamin B12 | 0.09 µg | 0.03 µg | 4% |
| Pantothenic acid | 0.19 mg | 0.063 mg | 4% |
| Choline | 1.1 mg | 0.36 mg | <1% |
| Minerals | |||
| Calcium | 7 mg | 2.3 mg | <1% |
| Iron | 0.08 mg | 0.026 mg | <1% |
| Magnesium | 11 mg | 3.6 mg | 3% |
| Phosphorus | 15 mg | 5 mg | 1% |
| Potassium | 163 mg | 53.8 mg | 3% |
| Sodium | 166 mg | 54.8 mg | 7% |
| Zinc | 0.03 mg | 0.01 mg | <1% |
| Selenium | 20 µg | 6.6 µg | 36% |
| Copper | 0.023 mg | 0.008 mg | 3% |
| Manganese | 0.011 mg | 0.004 mg | <1% |
Source: USDA FoodData Central — Egg, white, raw, fresh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat egg white?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- Almost pure protein with negligible fat; you lose the yolk's choline, vitamin D and carotenoids.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Spinach, Tomato, Oats.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Eggs
A complete protein source with choline, B12, selenium and vitamin D concentrated in the yolk.
- kcal
- 143
- protein
- 12.6 g
- fibre
- 0 g
per 100 g · Typical serving: 2 large eggs (100 g)
Egg Yolk, raw
Where most of the egg's vitamins, choline and fat sit; one yolk is a concentrated micronutrient portion.
- kcal
- 1894
- protein
- 93.5 g
- fibre
- 0 g
per 100 g · Typical serving: 17 g raw (1 large yolk)
Cottage Cheese
A fresh cheese that is unusually high in protein for its calorie content.
- kcal
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- protein
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- fibre
- 0 g
per 100 g · Typical serving: 100 g
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