Egg White Nutrition Facts: Calories, Macros & Health Benefits
Summary: Egg White contains 130 calories, 12.5g protein, 9g carbs, and 6.5g fat per one pair (130g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one pair (130g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 kcal | 6% |
| Protein | 12.5g | 25% |
| Carbohydrates | 9.0g | 3% |
| Total Fat | 6.5g | 8% |
| Fiber | 0.50g | 2% |
| Sugar | 2.5g | -- |
| Saturated Fat | 3.0g | 15% |
| Cholesterol | 15.0mg | 5% |
| Sodium | 480.0mg | 21% |
| Potassium | 15.0mg | 0% |
| Calcium | 15.0mg | 1% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.90mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.25mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 85.0mg | 7% |
Is Egg White Good for You?
Egg White provides 130 calories per one pair (130g) with 12.5g protein, 9g carbohydrates, and 6.5g fat. It is a source of saturated fat (15% dv), sodium (21% dv), iron (1000% dv).
Starbucks-style sous vide egg bites made with egg whites, cottage cheese, and roasted red peppers, a high-protein low-calorie breakfast option
Key Health Benefits of Egg White
- Saturated Fat (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12.5g protein per serving to support satiety and muscle maintenance.
How to Track Egg White Nutrition with Gram
Use Gram to log egg white and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in egg white?
Egg White contains 130 calories per one pair (130g).
How much protein is in egg white?
Egg White provides 12.5g of protein per one pair (130g).
How many carbs are in egg white?
Egg White has 9g of carbohydrates per one pair (130g).
Is egg white good for tracking nutrition?
Yes. Egg White can be logged by calories, macros, and micronutrients in the Gram app.
How should I use egg white in a meal plan?
Use Egg White as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track egg white and thousands of other foods with the Gram app.