What are the Nutritional Facts about Egg White?
December 20, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Egg whites are low in calories and high in protein. Learn their nutrition facts, health benefits, and why egg whites are ideal for fitness.
Introduction
Egg whites are very popular among fitness lovers, weight-loss followers, and bodybuilders. They are the clear part of the egg and contain pure protein with almost no fat or cholesterol. Egg whites are easy to digest and support muscle building.
Nutritional Facts About Egg White
(Per 1 large egg white ~33 grams)
| Nutrient | Amount |
|---|---|
| Calories | 17 kcal |
| Protein | 3.6 g |
| Fat | 0.1 g |
| Saturated Fat | 0 g |
| Carbohydrates | 0.2 g |
| Sugar | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 55 mg |
| Potassium | 54 mg |
| Calcium | 2 mg |
| Iron | 0.03 mg |
Health Benefits of Egg White
1. High-Quality Lean Protein
- Helps muscle growth and repair
- Ideal for gym and workout diets
- Keeps you full for longer
2. Excellent for Weight Loss
- Very low in calories
- No fat or cholesterol
- Helps reduce overall calorie intake
3. Heart-Friendly Food
- Zero cholesterol
- Very low fat
- Safe for heart patients (doctor advice recommended)
4. Easy to Digest
- Light on the stomach
- Good for people with digestion issues
Egg White for Muscle Building
Egg whites are excellent for muscle gain.
Why bodybuilders prefer egg whites:
- Pure protein source
- Fast absorption
- Can eat more protein without extra calories
Best option:
Boiled or scrambled egg whites without oil.
Egg White vs Whole Egg
| Nutrient | Egg White | Whole Egg |
|---|---|---|
| Calories | Very low | Higher |
| Protein | High | High |
| Fat | Almost zero | Contains healthy fats |
| Cholesterol | Zero | Present |
| Vitamins | Limited | Rich in vitamins |
Tip: Whole eggs provide more nutrients, but egg whites are better for low-calorie diets.
How Many Egg Whites Can You Eat Daily?
- Healthy adults: 3–6 egg whites per day
- Athletes may eat more based on protein needs
- Always cook egg whites properly
Best Ways to Eat Egg Whites
- 🥚 Boiled egg whites
- 🍳 Scrambled without oil
- 🥗 Added to salads
- 🥪 Egg white omelette with vegetables
Who Should Be Careful?
- Raw egg whites should be avoided
- People with egg allergy must avoid
- Balance with whole foods for vitamins
Conclusion
Egg whites are a low-calorie, high-protein food ideal for weight loss, muscle building, and heart health. While they lack some vitamins found in the yolk, egg whites are perfect for people who want lean protein without fat. When cooked properly and eaten in moderation, egg whites are a healthy part of the Indian diet.