Know what’s on your plate
Egg white
Calories & nutrition facts
raw, fresh
Nutrition facts
Per 100 g% DV- Calories 52 kcal —
- Protein 11 g 22%
- Carbohydrate 0.7 g 0%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 0 g 0%
- Sugars 0.7 g —
- Sodium 166 mg 7%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0.44 mg 34%
- Niacin (B3) 0.11 mg 1%
- Pantothenic acid (B5) 0.19 mg 4%
- Vitamin B6 0.01 mg 0%
- Folate (B9) 4 µg 1%
- Vitamin B12 0.09 µg 4%
- Choline 1.1 mg 0%
Minerals
- Calcium 7 mg 1%
- Iron 0.08 mg 0%
- Magnesium 11 mg 3%
- Phosphorus 15 mg 1%
- Potassium 163 mg 3%
- Zinc 0.03 mg 0%
- Copper 0.02 mg 3%
- Manganese 0.01 mg 0%
- Selenium 20 µg 36%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 52 | 11 g | 0.7 g | 0.2 g |
| 1 × large | 33 g | 17 | 3.6 g | 0.2 g | 0.1 g |
| 1 × cup | 243 g | 126 | 27 g | 1.8 g | 0.4 g |
| 2 × large | 66 g | 34 | 7.2 g | 0.5 g | 0.1 g |
| ½ × large | 16.5 g | 9 | 1.8 g | 0.1 g | 0 g |
| 3 × large | 99 g | 51 | 11 g | 0.7 g | 0.2 g |
| 4 × large | 132 g | 69 | 14 g | 1 g | 0.2 g |
Similar foods
- Egg white omelettechicken egg, white only, fried48 kcal / 100 g
- Chicken egg whiteraw42 kcal / 100 g
- Egg white powderpowder356 kcal / 100 g
- Dried egg whitechicken351 kcal / 100 g
- Raw quail egg whiteraw55 kcal / 100 g
- Whole eggraw, fresh143 kcal / 100 g
- Eggraw140 kcal / 100 g
- Egg yolkraw, fresh322 kcal / 100 g
- Whole chicken eggav, raw132 kcal / 100 g
- Chicken eggwhole, raw143 kcal / 100 g
Questions about Egg white
How do you separate egg white from the yolk without breaking it?
Crack the egg over a small bowl, then gently pass the yolk between the two shell halves so the white falls away. Separate each egg over its own bowl; if a yolk breaks, it will not contaminate the whites you have already collected.
Why won't egg white whip into stiff peaks?
Even a trace of yolk or grease can stop the foam forming, so use a scrupulously clean, dry bowl and whisk. Room-temperature whites whip more readily; add sugar only after they have turned foamy.
How do you cook egg white so it stays tender?
For scrambled egg white, cook it gently in a lightly greased pan over medium-low heat, stirring for about 3–4 minutes until just set. High heat makes it rubbery; add a splash of milk or fold in herbs for a softer result.
Can you eat egg white raw in meringue or a smoothie?
Raw egg white can carry harmful bacteria, so use pasteurised egg white for uncooked mixtures such as smoothies, royal icing or uncooked meringue. Cooking egg white until fully set is the safer choice.
How long does separated egg white keep in the fridge?
Put it in a clean, covered container and refrigerate promptly; use within 2 days. Label the container with the date, as separated whites are easy to forget.
Can you freeze egg white?
Yes. Freeze it in a sealed container or in measured portions in an ice-cube tray, then transfer the frozen portions to a freezer bag. Defrost overnight in the fridge and whisk once thawed; use it in cooked dishes or baking.
What can you make with leftover egg white?
Whisk it for meringues, pavlova or macarons, or cook it into an omelette, frittata or fried rice. For meringue, sugar dissolves more smoothly if you add it gradually once the whites are foamy.
Can egg white powder replace fresh egg white?
Yes: reconstitute it with water according to the packet instructions, then use it in baking or whipping. It is handy for meringues because the powder stores well, but it will not give the same result if the recipe relies on fresh egg white's liquid.
Source: USDA FoodData Central 172183 · per 100 g · carbohydrate per EU label, fibre excluded
