Cratox AI
egg white raw
📦

Egg, white, raw

🔥 48 Calories
💪 10.1g Protein
⚡ 0.7g Carbohydrates
🥑 0.2g Fat

At a glance

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

Category
Miscellaneous
Egg, white, raw
Energy density
Light
48 kcal per 100g
Macro energy profile
Protein-led
90% Protein · 6% Carbohydrates · 4% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in vitamin B2Low in fatLow in sugarUSDA data

Nutritional Information

48
kcal/100g
Protein
10.1g
Carbohydrates
0.7g
Fat
0.2g

About Egg, white, raw

Egg whites are the clear, viscous liquid that surrounds the yolk of an egg, primarily composed of water and proteins. They are a staple in various cuisines worldwide, originating from domestic chickens, which have been bred for thousands of years for their eggs. Egg whites are often favored for their versatility and nutritional benefits, making them a popular choice among athletes, health enthusiasts, and those looking to reduce their calorie intake. Nutritionally, egg whites are low in calories and contain no fat or cholesterol, while being a rich source of protein. With approximately 10.10g of protein per 100g serving, they support muscle building and repair. Beyond protein, egg whites also provide essential vitamins and minerals, including riboflavin and selenium. They can be consumed in various forms, including boiled, scrambled, or in protein shakes, making them an excellent addition to a balanced diet.

Health Benefits

Supports muscle growth and repair due to high protein content.
Very low in calories, aiding weight management.
Contains no fat or cholesterol, promoting heart health.
Rich in essential amino acids necessary for overall health.
Low glycemic index, suitable for blood sugar management.
High in riboflavin, which helps in energy production.
Good source of selenium, an antioxidant that supports immune function.
Promotes satiety, helping to control hunger.
Versatile ingredient in cooking and baking.
Can support healthy skin and hair due to protein content.

Recommended Food Pairings

🥗
Spinach - adds iron and vitamins for a nutritious breakfast.
🥗
Whole grain toast - provides complex carbohydrates for sustained energy.
🥗
Avocado - offers healthy fats and fiber for balanced meals.
🥗
Tomatoes - enhances flavor and adds antioxidants.
🥗
Cheese - introduces calcium and protein for a hearty dish.

How to Consume

Serving size
150g (approximately 5 large egg whites)
Frequency
2-3 times per week
  • •Whip egg whites for fluffy omelets or meringues.
  • •Incorporate into smoothies for a protein boost.
  • •Use in baking to create lighter textures in cakes.
  • •Add to soups for extra protein and thickness.
  • •Cook thoroughly to eliminate risk of foodborne illness.

Selection & Storage

How to choose:

  • ✓Select egg whites that are fresh and free from any discoloration.
  • ✓Check the use-by date on the packaging for freshness.
  • ✓For liquid egg whites, choose those that are pasteurized.
  • ✓Avoid containers with any leaks or damage.
Storage
Store in the refrigerator at 0-4°C (32-39°F) in a sealed container.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️People with egg allergies should avoid egg whites.
  • ⚠️Those on certain diets may need to limit egg consumption.
  • ⚠️Always consult with a healthcare provider if unsure.
  • ⚠️Excessive consumption may lead to protein overload.
  • ⚠️Raw egg whites can contain avidin, which can interfere with biotin absorption.

Frequently Asked Questions

How many calories does Egg, white, raw have?

Egg whites contain approximately 48 calories per 100g, making them a low-calorie food option.

Is Egg, white, raw healthy?

Yes, egg whites are considered healthy as they are low in calories, fat, and cholesterol while being high in protein, making them ideal for muscle building and weight management.

How should Egg, white, raw be stored?

Egg whites should be stored in the refrigerator at temperatures between 0-4°C (32-39°F) in a sealed container and can last for 5-7 days.

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

Eating egg whites provides high-quality protein, aids in muscle repair, is low in calories and fat, and is versatile for various dishes.

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

A recommended serving is about 150g, which is around 5 large egg whites, and can be consumed 2-3 times per week.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play