Egg whitecalories and nutrition per 100 g
100 g raw
52kcal
Protein, fat and carbs per 100 g
- Protein
- 10.9 g
- 91% of energy
- Fat
- 0.2 g
- 3% of energy
- Carbs
- 0.7 g
- 6% of energy
- Fiber
- 0 g
- Sugar
- 0.7 g
- Boiled, 100 g
- 52 kcal
- Fried, 100 g
- 55 kcal
- large egg white (33 g)
- 17 kcal
On this page
Servings
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| large egg white · 33 g | 17 kcal | 3.6 g | 0.1 g | 0.2 g |
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 52 kcal | 10.9 g | 0.2 g | 0.7 g |
| Boiled | 100% | 52 kcal | 10.9 g | 0.2 g | 0.7 g |
| Fried | 95% | 55 kcal | 11.5 g | 0.2 g | 0.8 g |
What to pair it with
Better cooked
Protein from cooked eggs is about 90% absorbed, from raw ones only about 50%; raw eggs also carry a salmonella risk.
Source: PMID 9772141
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin B2 (riboflavin) | 0.44 mg | 40% |
| Vitamin B3 (niacin) | 0.11 mg | 1% |
| Vitamin B6 (pyridoxine) | 0.01 mg | 1% |
| Vitamin B9 (folate) | 4 mcg | 1% |
| Vitamin B12 (cobalamin) | 0.09 mcg | 4% |
| Choline | 1.1 mg | 0% |
| Calcium | 7 mg | 1% |
| Iron | 0.08 mg | 0% |
| Magnesium | 11 mg | 4% |
| Phosphorus | 15 mg | 2% |
| Potassium | 163 mg | 6% |
| Sodium | 166 mg | 8% |
| Zinc | 0.03 mg | 0% |
| Selenium | 20 mcg | 36% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.01 mg | 1% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Egg, white, raw, fresh”.