Egg White Nutrition Facts: Calories, Macros & Health Benefits
Summary: One omelet (135g) of egg white contains 70 calories, 14.4g protein, 3.2g carbs, and 0g fat. Egg White is a good source of sodium.
Nutrition Facts — one omelet (135g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 70 kcal | 4% |
| Protein | 14.4g | 29% |
| Carbohydrates | 3.2g | 1% |
| Sugar | 0.94g | -- |
| Sodium | 379.4mg | 16% |
| Potassium | 220.1mg | 5% |
| Calcium | 9.4mg | 1% |
| Iron | 0.11mg | 1% |
| Magnesium | 14.8mg | 4% |
| Zinc | 0.04mg | 0% |
| Vitamin B6 | 0.01mg | 1% |
| Vitamin B12 | 0.09mcg | 4% |
| Folate | 4.0mcg | 1% |
| Phosphorus | 20.2mg | 2% |
Is Egg White Good for You?
Egg White provides 70 calories per omelet (135g) with 14.4g of protein, 3.2g of carbohydrates, and 0g of fat. It is a source of sodium (16% dv).
Key Health Benefits of Egg White
- Good source of sodium (16% dv)
- Provides 14.4g of protein per serving
Frequently Asked Questions
How many calories is in egg white?
One omelet (135g) of egg white contains 70 calories.
How much protein is in egg white?
One omelet (135g) of egg white provides 14.4g of protein.
Is egg white vegetarian?
Yes, egg white is suitable for vegetarian diets.
Is egg white gluten-free?
Yes, egg white is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track egg white and thousands of other foods with the Gram app.