Calorie Chart / Meat & Eggs / Egg white
How Many Calories Are in Egg white?
Calculation of the nutritional value & Recommended Dietary Intake of egg white
For g and a calorie requirement of kcal
| Calories 14 kcal | Proteins 3.3 g | Lipids 0 g | Carbohydrates 0 g |
| 1% | 4% | 0% | 0% |
Health benefits of egg white
Egg white - 100g
Calories 45 kcal
Proteins 11 g
Lipids 0.1 g
Carbohydrates 0 g
With only 45 calories per 100 g, egg white is clearly a low-calorie ingredient. Its energy mainly comes from its 11 g of complete proteins, while lipids (0.1 g) and carbohydrates are almost absent. That makes it valuable for people who want volume on the plate without adding many calories.
Egg white supplies riboflavin (vitamin B2), niacin (vitamin B3), and a notable amount of selenium, potassium, and magnesium. These micronutrients contribute to normal energy metabolism, immunity, and muscle function. Because it is practically cholesterol-free, egg white is often preferred to the richer egg yolk when a heart-friendly or low-calorie plan is required.
Thanks to its high water and protein content, egg white promotes satiety for very few calories and can therefore help limit overall calorie intake during weight-control programs. Athletes also appreciate it for its rapid-digestion proteins that aid muscle repair without the burden of excess calories.
Tips for incorporating egg white into a balanced diet
Because egg white adds structure, moisture, and almost no calories, it slips easily into many dishes. A fluffy omelette made only with egg whites, fresh spinach and herbs delivers protein for under 100 calories a serving. For a post-workout plate, combine scrambled egg whites with grilled chicken breast and steamed broccoli; the trio keeps calories in check while doubling up on lean proteins and antioxidants.
Baking tip: replace one whole egg with two egg whites in muffins or a banana split protein pancake to cut calories and fat without compromising texture. You can also whip egg whites into stiff peaks and fold them into a light chocolate mousse alongside melted dark chocolate; the result is decadent in taste but lighter in calories than the classic recipe.
For breakfast on the go, mix liquid egg whites with rolled oat flakes, cinnamon, and diced fruit, then microwave: you obtain a moist "proats" bowl that feels hearty yet moderate in calories.
Frequently Asked Questions
- How many calories in egg white?
- Egg white contains 45 calories per 100 g.
- Does removing the yolk really lower calories?
- Yes. While egg white has 45 calories per 100 g, the same weight of egg yolk exceeds 300 calories, so separating the two slashes calories dramatically.
- Is egg white good for a low-calorie, high-protein diet?
- Absolutely. It offers high-quality proteins with minimal calories, fats, and carbs, making it ideal for cutting calories without sacrificing muscle support.
- Do different cooking methods change the calories of egg white?
- Boiling, poaching, or microwaving add virtually no calories; frying in oil, however, can raise calories according to the fat absorbed.
- How can I reduce the calories in an omelette?
- Use two or three egg whites and one whole egg, sauté in a non-stick pan without butter, and fill with low-calorie vegetables such as zucchini or tomato.
- What nutrients, besides protein, are in egg white?
- Egg white delivers selenium, potassium, magnesium, and B-group vitamins, all for very few calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
