Egg Whites Nutrition Facts: How Many Calories?

Egg Whites Nutrition Facts:  Egg white is the name given to the white part of the egg. Thanks to its low fat, high protein, and biological value, it is widely consumed by people who are involved in bodybuilding and fitness sports. So why do athletes consume this food often? In general, eggs are preferred because they contain “all amino acids” and these amino acids can be absorbed very well by the body. Egg whites, on the other hand, are consumed by athletes due to their lack of fat and “cholesterol” content and high protein content.

Due to all these components of egg and egg whites, food supplement manufacturers have produced powders that offer easy use under the name of egg white protein and presented them to the supplement market. These products allow people who do not like to consume eggs to benefit from being exposed to “smell and taste”.

Eggs we consume frequently for breakfast are foods that contain many beneficial nutrients. However, depending on your consumption of egg white or yolk, the nutritional value of the egg and the benefits of the egg may vary. This article contains detailed information about the nutritional values ​​of eggs while answering the question of whether egg whites are healthier or whole eggs are healthier.

Egg Whites Nutrition Facts: Calorie Value: Egg

Egg whites contain approximately 90% water and 10% protein. For this reason, if you stop consuming egg yolk and consume only egg whites, your food will change significantly.


Whites contain 15 calories in kcal, ie 30 grams.

Nutritive valueIn 100 grams% Daily Value *
Calorie50 kcal kcal2.5%2.5
Carbohydrate0.7 g g0.2%0.2
Fiber0.0 g g0.0%0.0
Protein11.1 g g22.2%22.2
Oil0.2 g g0.3%0.3
Cholesterol0.0 mg mg0.0%0.0
Vitamin A0.0 IU IU0.0%0.0
C vitamin0.3 mg mg0.5%0.5
Potassium154.0 mg mg4.4%4.4
Calcium11.0 mg mg1.1%1.1
Iron0.2 mg mg1.1%1.1

* Percentage daily values ​​were calculated based on a 2000 calorie daily diet. These values may be more or less depending on your daily calorie need.

Egg Whites are a food rich in protein, folic acid, phosphorus, iron, and zinc. Egg white does not contain cholesterol, so it is more suitable for individuals with high cholesterol. An omelet can be made from the egg white.

From the average of the foods in our Egg Whites food database; food from the average of the foods in our database;

  • 86% fewer calories86 fewer calories
  • 57% more protein57 more protein
  • 100% less carbohydrates100 fewer carbohydrates
  • 100% less fat100 less fat contains.

90 ) from protein. You can use the macronutrient calculator to calculate the macro according to your weight.

Nutritional Values ​​by 1 Portion Nutritional Values ​​by Quantity

You can see the nutritional values ​​and amounts in the table for 1 Portion for Egg Whites.

Nutritive valueIn 100 grams1 Portion / 30 g30 g
Calorie50 kcal kcal15.0 kcal kcal
Carbohydrate0.70 g g0.0 g g
Fiber0.0 g g0.0 g g
Protein11.1 g g3.3 g g
Oil0.2 g g0.1 g g
Cholesterol0.0 mg mg0.0 mg mg
Vitamin A0.0 IU IU0.0 IU IU
C vitamin0.3 mg mg0.1 mg mg
Potassium154.0 mg mg46.2 mg mg
Calcium11.0 mg mg3.3 mg mg
Iron0.2 mg mg0.1 mg mg

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