Eggs · Nutrition Facts
Egg White Nutrition Facts
Egg white is the clear, protein-rich part of an egg, often separated from the yolk for dietary or culinary reasons. It is a low-calorie, high-protein food that is easy to digest.
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55kcal
Calories
13.4g
Protein
0g
Carbs
0.2g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 medium egg white, 30g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 55kcal | 16.5kcal |
| Protein | 13.4g | 4g |
| Total Carbohydrates | 0g | 0g |
| Dietary Fiber | 0g | 0g |
| Sugars | 0g | 0g |
| Total Fat | 0.2g | 0.1g |
| Saturated Fat | 0.1g | 0g |
| Sodium | 74mg | 22.2mg |
| Water | 85.4g | 25.6g |
Adjust the serving size
Estimate nutrients in a portion of Egg White. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 medium egg white (30 g). Enter 1–5000 g.
- Calories
- 16.5 kcal
- Protein
- 4.02 g
- Carbohydrates
- 0 g
- Fiber
- 0 g
- Sugars
- 0 g
- Fat
- 0.06 g
- Sodium
- 22.2 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
21% Daily Value
58% Daily Value
26% Daily Value
14% Daily Value
Serving ideas
- Use in omelets or frittatas for a lighter option.
- Blend into smoothies for a protein boost.
- Boil and eat as a snack.
Storage
Storage tip: Store egg whites in an airtight container in the refrigerator for up to 5 days.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
Are egg whites safe to eat?
How many calories are in egg whites?
Can egg whites be frozen?
More eggs nutrition facts
Raw Egg White
Raw egg white is a nutrient-dense component of an egg, known for its high protein content and low calorie count, making it a popular choice for health-conscious individuals.
Egg Beaters
Egg Beaters are egg whites in liquid form, providing a convenient and low-calorie protein source.
Egg White Omelette
An egg white omelette is a light and nutritious meal, made from just the whites, which makes it a great option for those looking to reduce their calorie and fat intake while still enjoying a satisfying protein source.
Egg White Bites
Egg white bites are a lean protein source, ideal for those looking to reduce their cholesterol intake while still enjoying a satisfying snack.
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Egg White and Roasted Red Pepper Egg Bites
Egg white and roasted red pepper egg bites are a nutritious breakfast option, combining protein-rich egg whites with colorful vegetables for a balanced meal.
Egg White Bites
Egg white bites are a lean protein source, ideal for those looking to reduce their cholesterol intake while still enjoying a satisfying snack.
Often used together
Egg Whites
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