Egg White Nutrition Benefits and Facts

Nutritional summary

Egg whites provide high biological value protein (a measure of how efficiently the body can use the protein) while containing almost no fat or cholesterol, which are concentrated in the yolk .
The protein profile is composed of approximately 90% water and 10% proteins, primarily ovalbumin (54%), ovomucoid, and ovotransferrin .
Because egg whites lack the dietary cholesterol found in yolks, they are often used in dietary strategies to manage serum cholesterol levels, though systematic reviews show that moderate whole egg consumption has a neutral effect on cardiovascular risk for most healthy individuals .
Early research indicates that specific preparations, such as lactic-fermented egg whites, may have distinct effects on lipid profiles, though more evidence is needed to confirm these clinical outcomes .

Interesting fact

The protein in egg whites, specifically ovalbumin, was the first protein ever to be crystallized in a laboratory setting in 1889.

Standout nutrients

SUPER

SOURCE

Riboflavin (Vitamin B2)

SUPER

SOURCE

Biotin

GREAT

SOURCE

Selenium

SOURCE

Chromium

kcal per 100g

Protein10.6g

Carbs0.50g

Sugar0.70g

Seasonality

Not available

Diet

VegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Egg production generally has a lower carbon footprint than most other animal-based proteins.

Confidencemedium

Storage

Refrigerate

2–3 days

Store in a sealed container if separated from the yolk

Freeze

6–12 months

Thaw in the refrigerator before use

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Egg Consumption and Human Health: A Comprehensive Review of the Effects on Serum Lipids, Antioxidant Status, and Cardiovascular Outcomes - PMC

[3]pmc.ncbi.nlm.nih.gov

Evidence review for dietary cholesterol strategies - NCBI Bookshelf

[6]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Association of eggs with dietary nutrient adequacy and cardiovascular risk factors in US adults - PMC

[8]pmc.ncbi.nlm.nih.gov

Consumption of Different Egg-Based Diets Alters Clinical Metabolic and Hematological Parameters in Young, Healthy Men and Women - PMC

[10]pmc.ncbi.nlm.nih.gov

Nutritional Aspects of Eggs for a Healthy and Sustainable ... - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

43.3

Version

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