Know what’s on your plate
Egg white
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 382 kcal —
- Protein 81 g 162%
- Carbohydrate 7.8 g 3%
- Fat 0 g 0%
- Saturated fat 0 g 0%
- Fibre 0 g 0%
- Sugars 5.4 g —
- Sodium 1280 mg 56%
- 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) 0.01 mg 0%
- Riboflavin (B2) 2.5 mg 195%
- Niacin (B3) 0.87 mg 5%
- Pantothenic acid (B5) 0.78 mg 16%
- Vitamin B6 0.04 mg 2%
- Folate (B9) 18 µg 5%
- Vitamin B12 0.18 µg 8%
- Choline 8.4 mg 2%
Minerals
- Calcium 62 mg 5%
- Iron 0.15 mg 1%
- Magnesium 88 mg 21%
- Phosphorus 111 mg 9%
- Potassium 1125 mg 24%
- Zinc 0.1 mg 1%
- Copper 0.11 mg 13%
- Manganese 0.01 mg 0%
- Selenium 125 µg 227%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 382 | 81 g | 7.8 g | 0 g |
| 1 × oz | 28 g | 107 | 23 g | 2.2 g | 0 g |
| 2 × oz | 56 g | 214 | 45 g | 4.4 g | 0 g |
| ½ × oz | 14 g | 53 | 11 g | 1.1 g | 0 g |
| 3 × oz | 84 g | 321 | 68 g | 6.6 g | 0 g |
| 4 × oz | 112 g | 428 | 91 g | 8.7 g | 0 g |
Similar foods
- Dried egg whitechicken351 kcal / 100 g
- Egg white powderpowder356 kcal / 100 g
- Chicken egg whitedehydrated, pasteurized346 kcal / 100 g
- Egg white flakeschicken, pan dried351 kcal / 100 g
- Pasteurized egg whitechicken40 kcal / 100 g
- Egg yolkraw, fresh322 kcal / 100 g
- Egg powderpowder587 kcal / 100 g
- Whole eggraw, fresh143 kcal / 100 g
- Dried eggschicken550 kcal / 100 g
- Chicken egg powder562 kcal / 100 g
Questions about Egg white
How do you whip egg white into stiff peaks?
Use a clean, grease-free bowl and beat the egg white until foamy, then continue until the peaks stand upright. For meringue, add the sugar gradually once the foam is soft; even a trace of yolk can stop it whipping properly.
Can you use egg white raw in icing or mousse?
Use pasteurised egg white for recipes served raw or barely cooked, such as royal icing and some mousses. Ordinary raw egg white can carry food-poisoning bacteria, so cook it thoroughly if it is not pasteurised.
How long does separated egg white keep in the fridge?
Put it in a clean, covered container and refrigerate promptly; use it within two days. Label the container with the date so you do not mistake it for another ingredient.
Can you freeze egg white?
Yes. Freeze it in a sealed container, either in portions or measured amounts, and thaw it overnight in the fridge. Thawed egg white still whips well and is useful for meringues and macarons.
What can you cook with leftover egg white?
Use it for pavlova, meringues, macarons or an egg-white omelette. For a quick omelette, cook it in a lightly oiled pan over medium-low heat until set, then fold it around cooked vegetables or cheese.
Can you replace a whole egg with egg white in baking?
Not as a direct swap: the yolk supplies fat and helps give cakes and biscuits richness and tenderness. Egg white can work in recipes designed for it, but replacing whole eggs usually makes baked goods drier and less tender.
What is the difference between egg white and egg yolk?
Egg white is mostly water and protein, while the yolk contains most of an egg’s fat and gives sauces and custards their richness. Per 100 g, egg yolk has 59 g of fat, while egg white has 0 g.
Source: USDA FoodData Central 172204 · per 100 g · carbohydrate per EU label, fibre excluded
