egg white

Check out some egg white nutrition facts

If you are searching for information on egg white nutrition, such as the vitamins and minerals that it contains, you have definitely landed on the right page. Learning about the nutritional content, and calorific values of the foods that you eat, is very important if you are health conscious. Here you will see the many nutritional values of egg whites, as well as an explanation as to whether they are good for you or not. Many people eat egg whites for the lean protein, so if you want to know how much protein is in egg whites, we have it covered here.

Egg White nutrition values

The following egg whites nutrition facts are based upon 100 g of raw egg whites, which is approximately 3 raw eggs worth.

Vitamins in egg whites

  • A - 0.0 IU
  • B1 (Thiamin) - 0.0 milligrams
  • B2 (Riboflavin) - 0.4 milligrams (26% of your recommended daily intake)
  • B3 (Niacin) - 0.1 milligrams
  • B5 (Pantothenic acid) - 0.2 milligrams
  • B6 - 0.0 milligrams
  • B9 (Folate) - 0.1 micrograms
  • B12 - 0.1 micrograms
  • C - 15.6 milligrams
  • D - 0.0 IU
  • E - 0.4 milligrams
  • K - 3.9 micrograms
  • Choline - 1.1 milligrams
  • Betaine - 0.3 milligrams

Minerals in egg whites

  • Calcium - 15.7 milligrams
  • Iron - 0.1 milligrams
  • Magnesium - 11.0 milligrams
  • Phosphorus - 15.0 milligrams
  • Potassium - 163.0 milligrams
  • Sodium - 166.0 milligrams
  • Manganese - 0.0 milligrams
  • Zinc - 0.0 milligrams
  • Copper - 0.2 milligrams
  • Selenium - 20.0 micrograms (29% of the total required in a day)
  • Protein - 10.9 g (22% of your recommended daily intake)
  • Cholesterol - 0.0 milligrams
  • Dietary Fiber - 0.0 g
  • Carbohydrates - 0.7 g
  • Sugars - 0.7 g
  • Water - 87.6 g
  • Total fats - 0.2 g
  • Saturated fat (what you want to be avoiding) - 0.0 g
  • Monounsaturated fat (good fat) - 0.0 g
  • Polyunsaturated fat (good fat) - 0.0 g

The RDA/RDI featured in this list applies to the average male adult and can vary by age, gender and individual requirements of a nutrient due to medical reasons.

You can find out how many calories are in eggs here.

Are egg whites good for you?

So are egg whites good for you? It is common to hear of athletes and people that work out a lot to make a conscious effort to eat raw egg whites, so that will automatically make people think that they are good for you. In truth they are not bad for you, and this is mainly because they have very low saturated fat and cholesterol levels, as well as having barely any sugar or calories.

They can provide you with a very healthy dose of selenium, protein and Riboflavin. However, on the whole they don't offer the range of vitamins that many other foods do. The only negative aspect is that they have a marginally high sodium content, but this is nothing that should put you off eating them. The reason that athletes eat egg whites and not the yolk is to avoid the cholesterol and get some lean protein.

Related Pages

If you are interested in egg nutrition facts, you may also want to learn about the calories that they contain. The below link will take you to our page covering the calories in a boiled egg.

Alternatively, if you would like to learn more about the various nutrients that feature in the above list, why not check out our vitamins and minerals index, where we list the foods that act as the best sources of each one of them. This is an ideal guide to help you tweak your diet so that you are getting the nutrition that you need.

Further information

We really hope that you have found all of the information that you were searching for when it comes to raw egg white nutrition. Besides the various shapes and sizes that eggs come in, we have covered nutritional and calorific information on hundreds of other everyday foods and beverages. Please take a moment to look around via the menus on the left hand side of the page, as there is bound to be something else of interest to you.

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