Protein
Egg whites
Nutrition facts
Serving: 3 large egg whites (100 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Protein | 10.9 g | |
| Carbs | 0.7 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0.7 g | 1 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 166 mg | 7 % |
| Selenium | 20 µg | 36 % |
| Riboflavin (B2) | 0 mg | 34 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Almost purely protein: no fat, no cholesterol, and very little of anything else on the table, unlike the yolk (see the whole egg entry).
- Raw, egg white contains avidin, a protein that binds biotin and reduces its absorption; cooking inactivates avidin. This is only a documented concern at very large amounts over a long period.
Preparation
Cooked until firm, like the whole egg, to reduce the risk of Salmonella; pasteurized liquid egg whites make it possible to use them lightly cooked (mousse, meringue) with a lower risk.
To mention to a professional
- Egg, including the white, is a priority allergen in Canada; some allergic people tolerate well-cooked egg in a baked product without tolerating lightly cooked egg, a distinction to confirm with a professional.
Sources
- Egg, white, raw, fresh
- USDA FoodData Central, SR Legacy (Egg, white, raw, fresh)
- NIH Office of Dietary Supplements, Biotin fact sheet (avidin in raw egg)
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.