Egg White Nutrition Facts

There has been a discussion concerning the cholesterol in eggs and whether they are safe to eat for nearly a century. If you use cholesterol-free egg whites, however, the question becomes irrelevant. Those who choose to eat yolkless can still reap several nutritional benefits. You will find the Egg White Nutrition Facts in this article.

Eggs are an all-natural source of one of the highest-quality proteins found in any food.” Dr. Mitch Kanter, executive director of the Egg Nutrition Center, the scientific arm of the American Egg Board, claimed that one egg has more than six grams of protein or 13 percent of the necessary Daily Value (DV). Egg whites contain more than half of an egg’s protein (four of the six grams).

Egg White Nutrition Facts

Nutrient Amount
Calories 17
Protein 4 g
Carbohydrates 0.2 g
Fat 0 g
Cholesterol 0 mg
Sodium 54 mg
Potassium 53 mg
Calcium 2 mg
Iron 0.1 mg
Vitamin A 0 IU
Vitamin C 0 mg

Some Factors That Describe The Nutrition Fact Of Egg Whites

1-The biological role of the egg white, or albumen, as detailed in the journal Proteome Science: “The avian egg white operates as a shock-absorber, maintains the yolk in place, serves as an antibacterial barrier, and supplies water, protein, and other nutrients to the developing embryo.” Aside from these biological functions, it is a low-cost, high-quality protein source for the food industry.”

2-Egg whites are high in riboflavin and selenium, according to Kanter. In addition, each egg white provides 54 milligrams of potassium, a vital element that most Americans do not receive enough of, and 55 milligrams of sodium, according to WebMD. Sodium has a poor reputation, although a moderate amount (approximately 1,500 mg per day, according to Nutrition Today) is necessary for physiological function.

3-Egg whites are a calorie-containing food. According to Healthline, one big egg has 55 calories in the yolk but just 17 calories in the whites. They have no saturated fat or cholesterol, making them a popular choice for people trying to lower their cholesterol or who have diabetes or heart disease. Egg whites have a shallow carbohydrate content and no sugar.

4-Egg whites contain nearly comparable potassium and sodium levels, minerals that work together to form an essential electrochemical gradient known as the membrane potential. Membrane potential is essential for muscle contraction, nerve impulse transmission, heart function, nutrition, and metabolite transport within cells. Maintaining these membrane potentials accounts for 20-40% of a typical adult’s resting energy expenditure.

Egg Whites Vs. Egg Yolks

We all have our preferences for egg whites vs. egg yolks, but how do they differ in terms of nutrients? Below, we’ve broken down the nutritional benefits of each.

Egg Whites


Before cow’s milk and meat, eggs are regarded as one of the highest quality protein sources. The high protein content of egg whites is well known. However, the yolk has more protein per gram than the whites. Egg whites have 10.8 grams per 100 grams, while egg yolks have 16.4 grams per 100 grams. However, because each egg contains more egg white than yolk, the white takes the protein limelight.


Eggs contain various fats, all contained solely within the yolk. Monounsaturated fats are abundant in their natural state and these fats aid in maintaining healthy blood cholesterol levels. Polyunsaturated fats, such as omega-3 fatty acids, are found in eggs and are necessary for appropriate brain function. The fat content of egg whites is zero.

Minerals and vitamins

The yolk contains all of the egg’s vitamin properties, including the fat-soluble vitamins A, E, D, and K, as well as multiple levels of B vitamins (B2, B12, and folate). These B vitamins are found in much lesser concentrations in egg white. The yolk also includes many critical elements for our bodies’ healthy functioning, like selenium, phosphorus, and iodine. Still, the whites have considerably lower quantities of these nutrients.


Calories are a unit of energy that can be found in food. Maintaining a healthy weight requires balancing these calories against your energy expenditure. A medium egg has fewer than 70 calories, making it a good choice for portion control. Medium-sized egg whites have 15 calories, while the nutrient-dense yolk has roughly 52 calories.

Is It True That Egg Whites Are Healthier Than the Whole Eggs?

If you’ve ever kept track of your macronutrients and found yourself lacking in protein, you might have added a serving or two of egg whites to make up for it. Egg whites are healthy since they offer almost 26 grams of protein per cup and 126 calories, fewer than 2 grams of carbs, and no fat. When it comes to clean, vegetarian protein, white egg nutrition is unbeatable.

On the other hand, Egg whites are more water than anything else: According to Emma Newell, RD, LDN, a registered dietitian with NourishRX in Salem, Massachusetts, they’re made up of roughly 10% protein and 90% water. The egg white, a complete protein that contains all nine essential amino acids (excellent for vegetarians! ), provides the majority of the protein in a whole egg. However, aside from protein, white egg nutrition is minimal, according to Newell.

The answer is a loud yes if you ask if whole eggs are healthy. If you consume the entire egg, whites, and yolk, it’s one of the most nutrient-dense foods you can eat. The nutritional value of food to its calorie count is nutrient density. Nutrient-dense foods have a high concentration of macro-and micronutrients for their low-calorie content. For example, one big egg provides 13 crucial vitamins and minerals and 6 grams of protein for only 70 calories.


Powdered egg whites for cooking are also convenient for other uses. They can be used in recipes for whole eggs and added to smoothies for extra flavor. They can also be used in baking, as some all-white egg powders whip up meringue just like standard egg whites. The best-powdered egg whites for cooking are also great for baking. If you have a few eggs in your pantry, you can easily use them for making cakes and pies.

You can use powdered egg whites for cooking and baking. The best-powdered egg whites will not spoil and be stored in the freezer for years. They taste just like real eggs, and they also don’t contain any cholesterol or fat, which is a plus for vegetarians. In addition, they can be used for vegan or vegetarian recipes. You can also use them to create a meringue.