Source: USDA FoodData Central · Raw, Fresh · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Riboflavin (B2) | 0.43mg | 33% | |
| Selenium | 20.0µg | 36% | |
| Potassium | 163mg | 3% | |
| Sodium | 166mg | 7% | |
| Magnesium | 11mg | 3% | |
| Phosphorus | 15mg | 1% | |
| Niacin (B3) | 0.11mg | 1% | |
| Folate (B9) | 4µg | 1% | |
| Calcium | 7mg | 1% | |
| Vitamin B6 | 0.02mg | 1% |
| Weight | Calories | Protein | Fat | Carbs |
|---|
Egg white is 88% water. Near-zero fat and very low carbs. Raw egg white contains avidin which blocks biotin absorption — cooking denatures avidin and resolves this. Cooked egg white protein is 91% digestible.
Egg white provides 10.9g of protein at only 52 kcal per 100g — a protein-to-calorie ratio of 0.84, with 84% of total calories from protein. One large egg white delivers 3.6g of complete protein at only 17 calories. For athletes or dieters seeking maximum protein with minimum calories, egg white is effectively unbeatable among whole foods.
Egg white protein is primarily ovalbumin, ovotransferrin, and ovomucin — albumin proteins with unique functional properties. Ovalbumin is the reference protein for measuring other proteins' nutritional value. These proteins form a stable foam when beaten, creating unique culinary applications. Ovotransferrin has antimicrobial properties by binding to iron that bacteria need to grow.
The combination of high protein (84% of calories) and very low total calories makes egg whites exceptional for calorie-restricted diets. Adding two egg whites to a meal adds only 34 calories while providing 7.2g of protein — significantly increasing the protein-to-calorie ratio of the overall meal and improving satiety without adding meaningful calories.
Raw egg white contains avidin — a protein that binds biotin (vitamin B7) with extraordinarily high affinity, blocking its absorption. Eating raw egg whites daily can cause biotin deficiency over time. Cooking completely denatures avidin, eliminating this concern. All culinary applications involving cooked egg white are safe; raw egg white consumption in very large quantities warrants caution.
Nutrition values from USDA FoodData Central. Not medical advice.