34 forms & preparations
Dietary labels are inferred automatically from Egg, white, raw, fresh's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 36/100
How many beneficial nutrients Egg, white, raw, fresh delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Egg, white, raw, fresh come from — the split across carbs, fat & protein.
6% from carbs
-
Carbs 6%0.7 g per serving
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Fat 3%0.2 g per serving
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Protein 91%10.9 g per serving
What Egg, white, raw, fresh is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.7 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.7 g | — |
| Sucrose | 0.1 g | — |
| Glucose | 0.3 g | — |
| Fructose | 0.1 g | — |
| Lactose | 0.1 g | — |
| Maltose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 0.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 0.0 mg | — |
| Stearic Acid | 0.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 0.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 10.9 g | |
| Histidine | 290.0 mg | — |
| Isoleucine | 661.0 mg | — |
| Leucine | 1,016.0 mg | — |
| Lysine | 806.0 mg | — |
| Methionine | 399.0 mg | — |
| Phenylalanine | 686.0 mg | — |
| Threonine | 449.0 mg | — |
| Tryptophan | 125.0 mg | — |
| Valine | 809.0 mg | — |
| Alanine | 704.0 mg | — |
| Arginine | 648.0 mg | — |
| Aspartic Acid | 1,220.0 mg | — |
| Cystine | 287.0 mg | — |
| Glutamic Acid | 1,550.0 mg | — |
| Glycine | 413.0 mg | — |
| Proline | 435.0 mg | — |
| Serine | 798.0 mg | — |
| Tyrosine | 457.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 0.0 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.4 mg | |
| Niacin (B3) | 0.1 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 4.0 mcg | |
| Vitamin B12 | 0.1 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 1.1 mg | |
| Betaine | 0.3 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 7.0 mg | |
| Iron | 0.1 mg | |
| Magnesium | 11.0 mg | |
| Phosphorus | 15.0 mg | |
| Potassium | 163.0 mg | |
| Sodium | 166.0 mg | |
| Zinc | 0.0 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.0 mg | |
| Selenium | 20.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.6 g | — |
About Egg, white, raw, fresh
The egg white — the clear part that turns opaque and white when cooked — is, nutritionally, protein and water and very little else. Whisked into meringues, folded into bakes, or cooked into a fluffy fat-free omelette, it's prized as much for its structure in the kitchen as for what it offers the body.
It's about as lean a protein as exists: high-quality complete protein with essentially no fat, no cholesterol and very few calories, which is exactly why egg whites are a staple of bodybuilding and low-calorie cooking. The trade-off is that nearly all of the egg's vitamins and minerals live in the yolk, not the white.
For pure, low-calorie protein the white is hard to beat — though for the full nutritional package, the whole egg, yolk included, has far more to give.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Egg, white, raw, fresh?
There are 52 calories in 100 g of Egg, white, raw, fresh, or about 17 calories in 1 large (33 g).
How much protein is in Egg, white, raw, fresh?
Egg, white, raw, fresh contains 10.9 g of protein per 100 g.
How many carbs are in Egg, white, raw, fresh?
Egg, white, raw, fresh has 0.7 g of carbohydrates per 100 g.
How much fat is in Egg, white, raw, fresh?
Egg, white, raw, fresh provides 0.2 g of total fat per 100 g.
What is Egg, white, raw, fresh a good source of?
Egg, white, raw, fresh is an excellent source of Selenium (36% DV), Riboflavin (B2) (34% DV) and Protein (22% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.