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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 little fat and no cholesterol. They are rich in riboflavin and selenium, which support energy metabolism and provide antioxidant benefits.
Egg whites are a concentrated source of protein, containing approximately 10.9g of protein per 100g. They provide all essential amino acids, making them a complete protein source ideal for muscle repair and growth.
Yes, egg whites are excellent for weight management because they are very low in calories (52 kcal per 100g) and high in protein. The high protein content helps promote satiety, which can help reduce overall calorie intake.
Yes, egg whites are keto-friendly as they contain only 0.73g of carbohydrates per 100g. While they are low in fat, they can be integrated into a ketogenic diet as a lean protein source when paired with other healthy fats.
Yes, raw egg whites are naturally gluten-free. They are safe for individuals with celiac disease or gluten sensitivities, provided they are prepared in a way that avoids cross-contamination with gluten-containing ingredients.
While some consume raw egg whites, it is recommended to cook them to eliminate the risk of Salmonella. Additionally, cooking increases the bioavailability of the protein and prevents a protein called avidin from interfering with your body's biotin absorption.
No, egg whites are naturally cholesterol-free and contain almost no fat (0.17g per 100g). All of the cholesterol and fat in a whole egg are located in the yolk, making the whites a heart-healthy protein choice.
raw white poultry egg 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.
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Browse recipes →Raw egg whites should be stored in an airtight container in the refrigerator and used within 2 to 4 days. For longer storage, you can freeze them in ice cube trays for up to 12 months.
Egg whites are versatile and can be scrambled, made into omelets, or added to oatmeal for extra protein. In baking, they are often whipped into stiff peaks to provide lift and structure for meringues, soufflés, and cakes.
Fresh egg whites should be clear or slightly cloudy and have no distinct odor. If the egg whites have a pinkish or iridescent hue, or if they emit a strong, unpleasant sulfur-like smell, they have spoiled and should be discarded.