Egg whites are the clear, viscous liquid found within an eggshell, surrounding the yolk. They are primarily composed of water and protein, making them a popular choice for those seeking low-fat alternatives in cooking and baking.
In culinary applications, egg whites are often used for their ability to create structure and stability in dishes. They are essential in recipes such as meringues, soufflés, and angel food cakes. Many people also incorporate egg whites into their diet by using them in omelets or protein shakes, enhancing both texture and protein content.
When it comes to egg whites nutrition, they are low in calories and contain no fat. They are primarily a source of high-quality protein and contain essential amino acids, promoting muscle repair and growth. Additionally, they are free from cholesterol, making them favorable for heart-healthy diets.
To cook egg whites, they can be boiled, poached, or sautéed. They should be cooked until they are firm and opaque, which indicates they are fully cooked. For storage, egg whites can be refrigerated in a sealed container for up to four days or frozen for longer preservation. It is advisable to separate them from the yolks before refrigerating or freezing for best results.
| Energy | |
| Calories 50kcal | 3% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 2.36g | 1% |
| Fiber 0.00g | 0% |
| Sugar 0.71g | 1% |
| Fat | |
| Fat 0.00g | 0% |
| Saturated 0.00g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 0.00ug | 0% |
| Choline 1.10mg | 0% |
| Vitamin B1 0.00mg | 0% |
| Vitamin B2 0.39mg | 30% |
| Vitamin B3 0.10mg | 1% |
| Vitamin B6 0.01mg | 0% |
| Vitamin B9 4.00ug | 1% |
| Vitamin B12 0.09ug | 4% |
| Vitamin C 0.00mg | 0% |
| Vitamin E 0.00mg | 0% |
| Vitamin K 0.00ug | 0% |
| Minerals | |
| Calcium, Ca 7mg | 1% |
| Copper, Cu 0.02mg | 3% |
| Iron, Fe 0.08mg | 1% |
| Magnesium, Mg 11mg | 3% |
| Phosphorus, P 16mg | 1% |
| Potassium, K 160mg | 5% |
| Selenium, Se 18ug | 33% |
| Sodium, Na 170mg | 11% |
| Zinc, Zn 0.03mg | 0% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
Delicious macadamia-crusted salmon, easy to prepare for any dinner.
05 Dec 2025A healthy mushroom, pepper, and cheddar egg white omelet.
03 Feb 2026Delicious passionfruit meringue cupcakes with a fluffy texture.
22 Dec 2025Sweet, crunchy cinnamon sugar-crusted macadamia nuts, great for snacking.
03 Jan 2026Classic strawberry shortcake with fresh strawberries and whipped cream.
01 Dec 2025A light and protein-packed Mushroom, Onion, and Egg White Omelet.
14 Dec 2025Delightful Chocolate Hazelnut Meringue Kisses for any occasion.
17 Feb 2026A quick and healthy egg white omelet recipe with butter and seasonings.
21 Nov 2025Enjoy airy blackberry almond financiers, perfect for tea time.
01 Jan 2026Savory cottage cheese pancakes with roasted red pepper salsa.
17 Nov 2025A quick microwave vanilla banana oat cake for a healthy treat.
16 Jan 2026Nutritious and delicious oatmeal cottage cheese pancakes.
22 Jan 2026A protein-packed Mushroom Spinach Omelet with cheese and veggies.
26 Dec 2025Nutritious vanilla blueberry protein muffins for breakfast or snacks.
14 Jan 2026Delightful lemon-infused love heart cookies, perfect for any occasion.
10 Dec 2025Crispy broccoli tots baked with cheese and onion.
11 Jan 2026Light and zesty gluten-free friands with raspberries and lime.
14 Jan 2026Healthy cauliflower garlic biscuits with cheddar and Greek yogurt.
09 Dec 2025Light and fluffy mini blueberry friands perfect for any occasion.
20 Nov 2025