Know what’s on your plate
Egg white
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 47 kcal —
- Protein 10 g 21%
- Carbohydrate 1.1 g 0%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 0 g 0%
- Sugars 0.7 g —
- Sodium 155 mg 7%
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%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 0.08 mg 0%
- Pantothenic acid (B5) 0.18 mg 4%
- Vitamin B6 0.01 mg 0%
- Folate (B9) 7.9 µg 2%
- Vitamin B12 0.06 µg 2%
Minerals
- Calcium 6.7 mg 1%
- Iron 0.07 mg 0%
- Magnesium 9.7 mg 2%
- Phosphorus 14.7 mg 1%
- Potassium 147 mg 3%
- Zinc 0.03 mg 0%
- Copper 0.02 mg 3%
- Manganese 0.01 mg 0%
- Selenium 6.1 µg 11%
Similar foods
- Egg white omelettechicken egg, white only, fried48 kcal / 100 g
- Chicken egg whiteboiled56 kcal / 100 g
- Egg white powderpowder356 kcal / 100 g
- Dried egg whitechicken351 kcal / 100 g
- Egg white sandwichwith meat195 kcal / 100 g
- White meatcooked, average177 kcal / 100 g
- Egg yolkcooked340 kcal / 100 g
- Eggboiled134 kcal / 100 g
- Chicken eggcooked149 kcal / 100 g
- Fried eggwithout added fat157 kcal / 100 g
Questions about Egg white
How do you separate egg white from the yolk?
Crack the egg over a small bowl and pass the yolk gently between the two shell halves, letting the white fall into the bowl. Separate each egg over its own bowl before adding the white to your recipe, so one broken yolk does not spoil the batch.
How do you get egg whites to whip into stiff peaks?
Use a clean, dry bowl with no trace of yolk or grease; even a little fat can stop the whites whipping properly. Room-temperature whites usually whip more readily, and for meringue add the sugar gradually once the whites are foamy.
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 opaque and set.
How long can you keep separated egg whites in the fridge?
Put them in a clean, covered container and refrigerate promptly; use them within two days. Keep them away from raw meat and seafood.
Can you freeze egg whites?
Yes. Freeze them in a clean, airtight container or in an ice-cube tray, then transfer the frozen portions to a sealed bag. Thaw in the fridge and use soon after thawing; frozen whites work especially well in baking and meringue.
What can you use instead of egg white for meringue?
Aquafaba—the liquid from a tin of chickpeas—is the most useful plant-based substitute: whip it with sugar as you would egg white. The flavour and texture can differ, so it is less dependable when a recipe needs egg white for structure rather than just a light foam.
What dishes use egg white on its own?
Egg-white omelettes and meringues are familiar uses; it also gives macarons their structure and helps bind some meatballs and fishcakes. For an omelette, cook the whisked whites in a lightly oiled non-stick pan until fully set.
What nutrients stand out in egg white?
Egg white is chiefly protein, with 10 g per 100 g, and it is a source of riboflavin. It contains very little fat: 0.2 g per 100 g.
Source: ANSES–Ciqual (France) 22008 · per 100 g · carbohydrate per EU label, fibre excluded
