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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, egg whites are highly nutritious as they provide high-quality protein with very few calories and almost no fat. They are an excellent source of riboflavin and selenium while being completely free of cholesterol, making them heart-healthy.
One large egg white contains approximately 3.6 to 4 grams of protein. Per 100g, they provide about 10.9g of protein, which is highly bioavailable and effective for muscle growth and repair.
Egg whites are excellent for weight loss because they are very low in calories—about 17 calories per large white—yet high in protein. This helps promote a feeling of fullness and satiety, making it easier to maintain a calorie deficit.
Yes, egg whites are keto-friendly as they contain less than 1 gram of carbohydrates per 100g. While the keto diet emphasizes high fat, egg whites serve as a pure protein source that can be easily integrated into low-carb meal plans.
Yes, egg whites are 100% cholesterol-free. All of the cholesterol and fat found in an egg are contained within the yolk, making the whites a preferred option for individuals monitoring their heart health or lipid levels.
Egg whites can be scrambled, fried, or used in omelets just like whole eggs. They are also frequently whipped into stiff peaks to provide structure and lift for recipes like meringues, soufflés, and angel food cakes.
In most recipes, you can substitute two egg whites for one whole egg. However, because the yolk provides fat and emulsifying properties, the final baked good may be slightly drier or have a lighter texture than the original.
Large Egg Whites 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 animal product category with complete nutrition information.
View all animal product →Discover 5 recipes featuring large egg whites with step-by-step instructions.
Browse recipes →While raw egg whites are used in some culinary applications, it is safer to use pasteurized egg whites to prevent Salmonella. Additionally, cooking egg whites significantly increases the bioavailability of the protein and the B-vitamin biotin.
Fresh egg whites separated from the yolk should be stored in an airtight container and used within 2 to 4 days. Store-bought liquid egg whites in a carton typically last 3 to 7 days after opening, provided they are kept refrigerated.
Yes, egg whites freeze exceptionally well for up to 12 months. For convenience, freeze them in individual ice cube trays so you can thaw the exact number of whites needed for a specific recipe.