Cratox AI
egg white cooked
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Egg, white, cooked

🔥 100 Calories
💪 10g Protein
⚡ 2.2g Carbohydrates
🥑 5.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Eggs
Egg, white, cooked
Energy density
Moderate
100 kcal per 100g
Macro energy profile
Fat-led
40% Protein · 9% Carbohydrates · 51% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Low in sugarUSDA data

Nutritional Information

100
kcal/100g
Protein
10g
Carbohydrates
2.2g
Fat
5.7g

About Egg, white, cooked

Egg whites are the clear liquid contained within the shell of an egg, primarily composed of water and protein. They are a staple in various cuisines and have been consumed for centuries, originating from domesticated birds like chickens. Widely used in cooking and baking, egg whites provide a versatile ingredient that enhances the texture of dishes without adding significant calories. They serve as a fundamental component in many recipes including meringues, soufflés, and protein shakes. Nutritionally, cooked egg whites are an excellent source of high-quality protein while being low in calories and fat. With about 10 grams of protein per 100 grams, they are ideal for muscle repair and weight management. Additionally, they contain important vitamins and minerals such as riboflavin and selenium. The low carbohydrate content makes them suitable for low-carb diets, and their versatility allows them to be paired with various foods, making them a popular choice for health-conscious individuals.

Health Benefits

Supports muscle building due to high protein content.
Low in calories, aiding in weight management.
Rich in essential amino acids necessary for bodily functions.
May improve heart health by being low in saturated fat.
Contains vitamins like riboflavin that support energy metabolism.
Helps maintain healthy skin and hair due to protein.
Convenient and versatile, easily added to various meals.
Contains antioxidants that may help protect cells.
Supports healthy blood pressure levels due to low sodium.
Suitable for many dietary restrictions, including low-fat and low-cholesterol diets.

Recommended Food Pairings

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Spinach - Adds iron and fiber, enhancing nutritional profile.
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Whole grain toast - Provides complex carbohydrates for energy.
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Avocado - Healthy fats complement the low-fat egg whites.
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Tomato - Adds vitamins and enhances flavor in dishes.
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Cheese - Balances protein with calcium for a nutritious meal.

How to Consume

Serving size
Recommended serving is 150g (approximately 5 egg whites).
Frequency
Recommended frequency is 2-3 times per week.
  • •Whip egg whites to incorporate air for fluffy textures.
  • •Use in protein shakes for a nutrient boost.
  • •Add to vegetable dishes for extra protein.
  • •Include in baking to improve structure and moisture.
  • •Pair with lean meats for a balanced meal.

Selection & Storage

How to choose:

  • ✓Choose clear, thick egg whites that hold their shape.
  • ✓Avoid egg whites with any discoloration or off-smell.
  • ✓Select eggs from reputable sources for quality assurance.
  • ✓Check for freshness by looking for a firm texture.
Storage
Optimal storage conditions include refrigeration at 1-4°C (34-40°F) in a sealed container.
Shelf life
Storage duration is 5-7 days refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with egg allergies should avoid egg whites.
  • ⚠️People on certain dietary restrictions may need to limit intake.
  • ⚠️Excessive consumption may lead to an imbalance in nutrient intake.
  • ⚠️Raw egg whites contain avidin, which can interfere with biotin absorption.

Frequently Asked Questions

How many calories does Egg, white, cooked have?

Egg whites, when cooked, contain about 100 calories per 100 grams. This makes them a low-calorie source of protein, ideal for those looking to manage their weight while ensuring adequate protein intake.

Is Egg, white, cooked healthy?

Yes, cooked egg whites are considered very healthy as they are low in calories and fat, while being rich in protein and essential nutrients. They can support muscle growth, weight management, and overall health when incorporated into a balanced diet.

How should Egg, white, cooked be stored?

Cooked egg whites should be stored in an airtight container in the refrigerator. They can be kept for about 5-7 days. If freezing, ensure they are well-sealed to avoid freezer burn, and they can last up to 3 months.

What are the benefits of eating Egg, white, cooked?

Eating cooked egg whites provides high-quality protein essential for muscle repair and growth, low calories for weight management, and a variety of vitamins and minerals that contribute to overall health, including selenium and riboflavin.

How much Egg, white, cooked can I eat per day?

A recommended portion is about 150 grams or approximately 5 egg whites per day, depending on individual dietary needs and protein requirements.

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