Egg Whites Nutrition: Benefits and Facts You Need to Know

Egg whites are a popular food item that has been consumed for centuries. They are an excellent source of protein and other essential nutrients that can support a healthy diet. In this article, we’ll explore the egg whites nutrition facts and benefits.

Egg Whites Nutrition

Egg Whites Nutrition Facts

Egg whites are rich in protein and low in calories. A single egg white contains approximately 3.6 grams of protein and only 17 calories. They also contain essential vitamins and minerals such as riboflavin, selenium, and potassium.

Here’s a breakdown of the nutrients in a single egg white:

  • Protein: 3.6 grams
  • Calories: 17
  • Fat: 0 grams
  • Carbohydrates: 0.2 grams
  • Cholesterol: 0 milligrams
  • Riboflavin: 0.1 milligrams
  • Selenium: 6.6 micrograms
  • Potassium: 55 milligrams

Benefits of Eating Egg Whites

There are several benefits to adding egg whites to your diet:

  • High in protein: Egg whites are a great source of protein, making them an excellent choice for those who are looking to increase their protein intake.
  • Low in calories: Egg whites are low in calories, which makes them a great option for those who are trying to lose weight or maintain a healthy weight.
  • Low in cholesterol: Egg whites are cholesterol-free, making them a great choice for those who are watching their cholesterol intake.
  • Versatile: Egg whites are a versatile ingredient that can be added to a variety of dishes, including omelets, frittatas, and smoothies.

How to Incorporate Egg Whites into Your Diet

There are many ways to incorporate egg whites into your diet:

  • Add them to your morning omelet or scrambled eggs.
  • Use them in baking recipes that call for egg whites, such as meringues or angel food cake.
  • Make a high-protein smoothie by adding egg whites to your favorite fruit and vegetable blend.
  • Use them as a substitute for whole eggs in recipes.


While egg whites are a healthy food item, there are a few precautions to keep in mind:

  • Raw egg whites may contain bacteria that can cause food poisoning, so it’s important to cook them thoroughly before consuming.
  • Some people may be allergic to egg whites, so it’s important to talk to your doctor before adding them to your diet.


Egg whites are a nutritious and versatile food item that can be added to a variety of dishes to boost protein intake and support a healthy diet. They are low in calories and cholesterol-free, making them an excellent choice for those who are watching their weight and cholesterol intake. By incorporating egg whites into your diet in a variety of ways, you can reap the benefits of this healthy and nutritious food item.


  • Jung Sammie

    As a fitness enthusiast and nutrition expert, I believe that the right lifestyle choices can make a big difference in how we feel and function. With my practical tips and advice, you'll be able to make positive changes to your health and well-being.