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Egg Whites

Egg Whites

EverydayRaw

Egg whites are the clear, protein-rich liquid surrounding an egg yolk, consisting primarily of water and albumin proteins. This cholesterol-free food provides a concentrated source of high-quality, complete protein containing all nine essential amino acids, with less than 0.5% fat. Frequently used in fitness and low-cholesterol diets, raw egg whites can be whipped into foams, blended into smoothies, or cooked into low-fat dishes while maintaining their protein integrity.

Macro Impact

A 1 large egg white serving contains 16 calories, 4g protein, 0g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 16 calories?
Walking3.5 mph, moderate pace
4 min
YogaModerate effort, gentle pace
3 min
SwimmingModerate effort, freestyle
2 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 large egg white (33 g)
Amount per serving
Calories16
% Daily Value*
Total Fat0g
0%
Saturated Fat0g
0%
Trans Fat0g
Polyunsaturated Fat0g
Monounsaturated Fat0g
Cholesterol0mg
0%
Sodium58mg
3%
Total Carbohydrate0.3g
0%
Dietary Fiber0g
0%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium2mg
0%
Iron0.0mg
0%
Potassium44mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
4 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
10%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
12%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
19%
Valine
0 / 2 g
13%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
0%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
0 / 15 mg
0%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
0%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
0%
Folate
2 / 400 mcg
1%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
2 / 1k mg
0%
Copper
0 / 1 mg
0%
Iron
0 / 13 mg
0%
Magnesium
4 / 370 mg
1%
Manganese
0 / 2 mg
0%
Phosphorous
4 / 700 mg
1%
Potassium
44 / 3k mg
1%
Selenium
4 / 55 mcg
8%
Sodium
58 / 2.3k mg
3%
Zinc
0 / 10 mg
0%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
1 / 150 mcg
1%
Chlorine
60 / 2.3k mg
3%
Other
Ethyl Alcohol
0 g
Water
29 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Eggs, Grade A, Large, egg white. USDA Foundational Foods. FDC ID 747997.
  2. 2.Eggs, chicken, egg white, raw. Frida. Public Food Key 215.
  3. 3.Egg, chicken, white (albumen), raw. Australian Nutrient Database. Public Food Key F003706.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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