How much of your daily vitamins and other nutrients do you get from eating just one egg white? How many calories in one egg white? How much protein in one egg white? How much fat and cholesterol in one egg white? How many vitamins in one egg white? Discover what vitamins and other nutrients you get from eating just one egg white, and how much one egg white contributes to your daily nutrition.
Egg white nutrition
Egg white nutrition stands out from egg yolk nutrition. In terms of nutritional value, egg white is high in protein, but very low in fat, cholesterol free, and low in calories. At the same time, egg white is low in most vitamins and minerals, lower than the yolk. However, the specificity of egg white nutritional profile is what makes it healthier than egg yolk for everyday use, and better than whole eggs too.
Egg white: nutrition facts per 1 egg white, raw
Nutrition data for one raw egg white from regular chicken eggs. Estimated weight of one egg white: 33 grams.
- Calories: 17.2 kcal (kilocalories)
- Carbohydrates content: 0.24 g (grams)
- Sugar content: 0.23 g
- Fiber content: 0 g
- Protein content: 3.6 g
- Fat content: 0.056 g
- Cholesterol content: 0 mg (milligrams)
- Water content: 28.9 g
Vitamins in one egg white:
- Vitamin A: 0 mcg (micrograms) – no vitamin A
- Vitamin B1: 0.001 mg
- Vitamin B2: 0.145 mg
- Vitamin B3: 0.035 mg
- Vitamin B5: 0.063 mg
- Vitamin B6: 0.002 mg
- Vitamin B9: 1.32 mcg
- Vitamin B12: 0.03 mcg
- Choline: 0.363 mg
- Vitamin C: 0 mg – no vitamin C
- Vitamin D: 0 mcg – no vitamin D
- Vitamin E: 0 mg – no vitamin E
- Vitamin K: 0 mcg – no vitamin K
Minerals in one egg white:
- Calcium: 2.3 mg
- Copper: 0.008 mg
- Iron: 0.026 mg
- Magnesium: 3.63 mg
- Manganese: 0.004 mg
- Phosphorus: 4.95 mg
- Potassium: 53.8 mg
- Selenium: 6.6 mcg (micrograms)
- Sodium: 54.8 mg
- Zinc: 0.01 mg
Nutrition data from USDA.gov.
Egg white: nutrition facts per 1 egg white, cooked
Nutrition data for one cooked egg white (boiled egg white, egg white omelet, no fat added) from regular chicken eggs. Estimated weight of one egg white: 33 grams.
- Calories: 17.2 kcal (kilocalories)
- Carbohydrates content: 0.24 g
- Sugar content: 0.23 g
- Fiber content: 0 g
- Protein content: 3.59 g
- Fat content: 0.056 g
- Cholesterol content: 0 mg
- Water content: 28.8 mg
Vitamins in one egg white:
- Vitamin A: 0 mcg (micrograms) – no vitamin A
- Vitamin B1: 0.001 mg
- Vitamin B2: 0.137 mg
- Vitamin B3: 0.031 mg
- Vitamin B5: 0.059 mg
- Vitamin B6: 0.002 mg
- Vitamin B9: 0.99 mcg
- Vitamin B12: 0.023 mcg
- Choline: 0.297 mg
- Vitamin C: 0 mg – no vitamin C
- Vitamin D: 0 mcg – no vitamin D
- Vitamin E: 0 mg – no vitamin E
- Vitamin K: 0 mcg – no vitamin K
Minerals in one egg white:
- Calcium: 2.31 mg
- Copper: 0.008 mg
- Iron: 0.026 mg
- Magnesium: 3.63 mg
- Manganese: 0.009 mg
- Phosphorus: 4.95 mg
- Potassium: 53.8 mg
- Selenium: 6.57 mcg (micrograms)
- Sodium: 92.7 mg
- Zinc: 0.1 mg
Nutrition data from USDA.gov.
The difference in nutrition between raw egg white and cooked egg white is minimal. Raw and cooked egg white have almost the same nutritional value. Also see the nutrition facts of egg white per 100 g.
How much of daily values of vitamins and other nutrients does one egg white provide?
- How many calories in one egg white? One egg white from regular chicken eggs at an estimated weight of 33 grams provides only 17.2 kcal which is an extremely low energy value.
- How much protein in one egg white? One egg white provides 3.6 g of protein. The average adult needs an estimated of 50 grams of protein per day. One egg white at 33 grams provides 7.2% of daily protein requirements vs one egg yolk at 17 grams which provides 5.4% of daily protein.
- How much fat in one egg white? One egg white provides only 0.056 of fat. The average adult on a 2000 kcal diet can eat up to 78 g of fat per day.
- How much cholesterol in one egg white? There is no cholesterol in egg whites. The average adult can eat up to 300 mg of cholesterol per day. To compare, just one egg yolk supplies over 60% of the daily recommended intake of cholesterol. Find out more about the nutrition of one egg yolk.
As for vitamins and other nutrients, just one egg white barely contributes to the average adult’s daily nutritional requirements. Even so, there are many benefits to eating egg whites if you eat more than just one. The most prominent nutritional data per one egg white:
- Vitamin B2: a little over 13% of daily values for women and 11% for men
- Vitamin B5: 1.26% of daily values
- Vitamin B12: 1.25% of daily values
- Copper: 0.88% of daily values
- Magnesium: 0.9% of daily values
- Phosphorus: 0.7% of daily values
- Potassium: 1.144% of daily values
- Selenium: 12% of daily values
- Sodium: 3.65% of daily values