egg white
Also known as: albumen
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Also known as: albumen
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A light, fluffy, and protein-packed omelette made with only egg whites and loaded with fresh vegetables and mild Indian spices. It's a perfect healthy and quick start to your day, ready in under 15 minutes.
A quick, protein-packed sandwich perfect for a healthy breakfast or light lunch. Fluffy egg whites, crisp veggies, and melted Swiss cheese between slices of toasted whole wheat bread.
A comforting, single-serving casserole perfect for a kidney-friendly diet. Fluffy egg whites, tender spinach, and creamy ricotta are baked with savory herbs for a flavorful meal that's low in sodium, potassium, and phosphorus.
A light and fluffy waffle recipe tailored for a kidney-friendly diet. Made with simple swaps like egg whites and rice milk, these waffles are low in sodium, potassium, and phosphorus, and served with a fresh, low-potassium berry topping.
A light and fluffy omelette packed with protein from egg whites and loaded with fresh, high-fiber vegetables. This quick, low-calorie breakfast is perfect for a healthy start to your day and is ready in just 10 minutes.
Yes, egg whites are highly nutritious as they provide high-quality protein with very few calories. They are virtually fat-free and cholesterol-free, making them an excellent choice for heart health and muscle maintenance.
100g of egg whites contains approximately 10.9g of protein. A single large egg white typically provides about 3.6g of protein, making it an efficient source of lean protein for those looking to increase their intake without extra fat.
Yes, egg whites are ideal for weight loss because they are low in calories (52 per 100g) but high in protein. This combination helps promote satiety and preserve muscle mass while maintaining a calorie deficit.
Yes, egg whites are keto-friendly as they contain only 0.7g of carbohydrates per 100g. While they lack the healthy fats found in yolks, they are a pure protein source that fits well within a ketogenic or low-carb diet.
Yes, egg whites are naturally cholesterol-free. All of the cholesterol and fat in an egg are contained within the yolk, making the whites a preferred protein source for those monitoring their heart health or cholesterol levels.
Egg whites can be scrambled, fried, or used to make omelets and frittatas. They are also commonly whipped into stiff peaks for meringues, soufflés, and angel food cakes to provide structure and lift.
Yes, you can generally substitute two egg whites for one whole egg in many recipes. However, since yolks provide fat and emulsifiers, the final product may be slightly drier or less rich than the original version.
egg white is a versatile ingredient found in cuisines around the world. With 52 calories per 100g and 10.9 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →While raw egg whites are used in some recipes like royal icing, it is safer to consume them cooked to avoid Salmonella risk. Additionally, cooking improves the bioavailability of the protein and neutralizes avidin, which can interfere with biotin absorption.
Fresh egg whites separated from the yolk should be stored in an airtight container and used within 2 to 4 days. Liquid egg whites from a carton typically last 3 to 7 days after opening, depending on the manufacturer's instructions.
Yes, egg whites freeze very well. Place individual whites in an ice cube tray, freeze until solid, and then transfer to a freezer bag; they will maintain their quality for up to 12 months and can be thawed for use in cooking or baking.