Know what’s on your plate
Egg white
Calories & nutrition facts
chicken, fresh or frozen, raw
Nutrition facts
Per 100 g% DV- Calories 46 kcal —
- Protein 10 g 20%
- Carbohydrate 0.6 g 0%
- Fat 0 g 0%
- Saturated fat 0 g 0%
- Fibre 0 g 0%
- Sugars 0.7 g —
- Sodium 161 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) 0.39 mg 30%
- Niacin (B3) 0.11 mg 1%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0 mg 0%
- Biotin (B7) 10.7 µg 36%
- Folate (B9) 0 µg 0%
- Vitamin B12 0.05 µg 2%
- Choline 0 mg 0%
Minerals
- Calcium 7.8 mg 1%
- Iron 0 mg 0%
- Magnesium 9.8 mg 2%
- Phosphorus 11.1 mg 1%
- Potassium 136 mg 3%
- Zinc 0 mg 0%
- Copper 0.02 mg 2%
- Manganese 0 mg 0%
- Selenium 14.4 µg 26%
Similar foods
- Egg white omelettechicken egg, white only, fried48 kcal / 100 g
- Chicken egg whitewhole, raw126 kcal / 100 g
- Dried egg whitechicken351 kcal / 100 g
- Egg white powderchicken, dried, glucose reduced376 kcal / 100 g
- Pasteurized egg whitechicken40 kcal / 100 g
- Whole eggraw, fresh143 kcal / 100 g
- Egg yolkraw, fresh322 kcal / 100 g
- Chicken eggwhole, raw143 kcal / 100 g
- Whole chicken eggraw127 kcal / 100 g
- Eggraw140 kcal / 100 g
Questions about Egg white
How do you get egg whites to whisk into stiff peaks?
Use a clean, completely grease-free bowl and whisk; even a trace of yolk or fat can stop the whites holding their volume. Egg whites at room temperature usually whip more readily than cold ones.
How do you bake meringues with egg whites?
Whisk the whites to soft peaks, then add caster sugar a spoonful at a time until the mixture is glossy and holds stiff peaks. Bake small meringues at about 100 °C for 1½–2 hours, then leave them to cool in the switched-off oven.
Can you eat raw egg white?
Raw egg white can carry harmful bacteria, and it also contains avidin, which binds biotin. Use pasteurised egg whites for uncooked recipes such as mousse or icing; otherwise cook them until set.
How long can you keep separated egg whites in the fridge?
Keep them in a clean, covered container in the fridge and use within two days. You can freeze egg whites in a sealed container; thaw them in the fridge before use.
What can you make with leftover egg whites?
Use them for meringues, pavlova, macarons or an egg-white omelette. For a quick omelette, whisk the whites lightly, pour into a lightly oiled warm pan and cook over a medium-low heat until set.
Can you use egg white instead of a whole egg in baking?
Not as a straight swap: the yolk supplies fat and helps make cakes tender, so replacing a whole egg with egg white can leave the bake drier and less rich. In recipes that need whites for lift, such as soufflé or sponge, follow the recipe’s separate-whisking method.
Does egg white have more protein than a whole egg?
A whole egg has 10 g of protein per 100 g, compared with 12.3 g in a whole egg listed separately; egg white has 10 g per 100 g. Egg white provides protein without the yolk’s fat.
Source: Canadian Nutrient File 126 · per 100 g · carbohydrate per EU label, fibre excluded
