Know what’s on your plate
Egg white
Calories & nutrition facts
boiled
Nutrition facts
Per 100 g% DV- Calories 54 kcal —
- Protein 13 g 26%
- Carbohydrate 0.5 g 0%
- Fat 0 g 0%
- Saturated fat 0 g 0%
- Fibre 0 g 0%
- Sugars 0.5 g —
- Sodium 167 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 1.1 µg 1%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.29 mg 22%
- Niacin (B3) 0.11 mg 1%
- Vitamin B6 0 mg 0%
- Folate (B9) 5.4 µg 1%
- Vitamin B12 0.11 µg 5%
Minerals
- Calcium 6 mg 0%
- Iron 0.07 mg 0%
- Magnesium 10.7 mg 3%
- Phosphorus 13.1 mg 1%
- Potassium 163 mg 3%
- Zinc 0.01 mg 0%
- Copper 0.03 mg 3%
- Manganese 0.01 mg 0%
- Selenium 16.7 µg 30%
- Iodine 2.4 µg 2%
Similar foods
- Egg white omelettechicken egg, white only, fried48 kcal / 100 g
- Chicken egg whiteboiled56 kcal / 100 g
- Dried egg whitechicken351 kcal / 100 g
- Egg white powderpowder356 kcal / 100 g
- Egg white pastaboiled124 kcal / 100 g
- Eggboiled134 kcal / 100 g
- Egg yolkcooked340 kcal / 100 g
- Chicken eggboiled144 kcal / 100 g
- Whole free-range chicken eggboiled125 kcal / 100 g
- Whole corn-fed chicken eggboiled148 kcal / 100 g
Questions about Egg white
How do you whip egg white into stiff peaks?
Use a clean, grease-free bowl and beat at room temperature; even a trace of yolk or fat can stop the foam forming. Add sugar gradually once the whites are foamy, rather than all at once.
How long do you cook an egg white omelette?
Pour the beaten egg white into a lightly oiled non-stick pan over medium-low heat. Cook for about 2–3 minutes, until set underneath, then fold and cook for another minute; add fillings before folding.
Can you eat egg white raw?
Raw egg white can carry harmful bacteria, so use pasteurised egg white for uncooked recipes such as mousse or icing. Otherwise, cook it until fully set.
How long can you keep separated egg white in the fridge?
Put it in a clean, covered container and refrigerate promptly; use within 2 days. You can freeze egg white in a labelled container for up to 3 months, then thaw it in the fridge.
What can you use instead of egg white in meringue?
Aquafaba—the liquid from a tin of chickpeas—is the most practical plant-based substitute. Whip it like egg white, adding sugar gradually; it may take longer to reach firm peaks.
What dishes use egg white?
Egg white is beaten into meringues, pavlova and macarons, and used in soufflés and angel food cake for lift. For a savoury option, cook it as an omelette with herbs, spinach or mushrooms.
Is egg white a good source of protein?
Yes. A 100 g portion provides 13 g of protein, and egg white is also high in selenium.
Can you use egg white powder instead of fresh egg white?
Yes. Whisk the powder with water in the proportion given on its packet, then use it as fresh egg white in recipes. It is especially handy for meringues because you can measure out only what you need.
Source: Fineli (Finland) 34691 · per 100 g · carbohydrate per EU label, fibre excluded
