Nutrition for Egg White (raw)

Egg White Nutrition Summary

One raw egg white (33 grams or 1.16 oz) contains 17 calories and 3.6 grams of protein. Egg white consist of 88% water, 11% protein, and less than 1% of carbohydrates or fat.

Egg white is a source of potassium and selenium.

In one raw egg white:

• Calories: 17
• Protein: 3.6 g
• Sugar: 0.2 g
• Fat: 0.1 g
• Sodium: 54.8 mg

There is no significant amounts of dietary fiber, saturated fat or cholesterol in egg white.

See the Egg White Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Egg, white, raw, fresh.

Calories in Egg White

Egg white has 17 calories per egg white or 52 calories for every 100 grams. Most of its calories are from protein.

89% of calories in egg white are from protein, 6% of calories are from fat and 5% of calories are from carbohydrates.

Calories from Carbs

Calories from Fat

Calories Similar to Egg White

Some other dairy or egg products with similar calories to egg white by weight:

• Milk: -1 calories
• Whole Milk: +3 calories
• Kefir: -3 calories
• Yogurt: +3 calories

Protein in Egg White

An excellent source of protein, a single egg white contains 7% of recommended daily values or 3.6 grams of protein. In addition, egg white is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

• Protein: 3.6 g
• Tryptophan: 0.04 g
• Threonine: 0.15 g
• Isoleucine: 0.22 g
• Leucine: 0.34 g
• Lysine: 0.27 g
• Methionine: 0.13 g
• Phenylalanine: 0.23 g
• Valine: 0.27 g
• Histidine: 0.1 g

Protein Similar to Egg White

Some other dairy or egg products with similar amounts of protein to egg white by weight:

• Cottage Cheese: +0.1 grams
• Greek Yogurt: -0.3 grams
• Egg: +0.5 grams
• Boiled Egg: +0.6 grams

Vitamins and Minerals in Egg White

Raw egg white is a source of potassium and selenium. It also contains significant amounts of riboflavin (Vitamin B2).

Vitamins in egg white (1 large):

• Riboflavin: 0.1 mg
• Niacin: < 0.1 mg
• Folate: 1.3 ug
• Vitamin b12: < 0.1 ug

Minerals in egg white (1 large):

• Calcium: 2.3 mg
• Potassium: 53.8 mg
• Iron: < 0.1 mg
• Magnesium: 3.6 mg
• Selenium: 6.6 ug
• Phosphorus: 5 mg
• Choline: 0.4 mg

There is no significant amounts of zinc, copper, manganese, vitamin a, thiamin, pantothenic acid, vitamin b6, vitamin c, vitamin e or vitamin k in egg white.

Egg White Nutrition Chart

Egg White in Cooking

Egg white is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two egg whites.

Friends and Relatives of Egg White

Foods commonly cooked with egg white:

• Almond Extract
• Shortening
• Lime Juice
• Cocoa Powder

Other similar relatives:

• Egg
• Butter, Unsalted