Egg White Nutrition Facts: Calories, Macros & Health Benefits
Summary: Egg White contains 195 calories, 18g protein, 19g carbs, and 5.5g fat per one sandwich (145g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one sandwich (145g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 18.0g | 36% |
| Carbohydrates | 19.0g | 7% |
| Total Fat | 5.5g | 7% |
| Fiber | 1.0g | 4% |
| Sugar | 2.5g | -- |
| Saturated Fat | 1.8g | 9% |
| Cholesterol | 40.0mg | 13% |
| Sodium | 550.0mg | 24% |
| Potassium | 1.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.80mg | 0% |
| Zinc | 200.0mg | 1818% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 5.0mg | 294% |
| Vitamin B12 | 0.25mcg | 10% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.30mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Egg White Good for You?
Egg White provides 195 calories per one sandwich (145g) with 18g protein, 19g carbohydrates, and 5.5g fat. It is a source of cholesterol (13% dv), sodium (24% dv), iron (1389% dv).
Chick-fil-A breakfast sandwich featuring grilled chicken breast, egg whites, and American cheese on a toasted multigrain English muffin
Key Health Benefits of Egg White
- Cholesterol (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1818% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (294% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 18g 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 195 calories per one sandwich (145g).
How much protein is in egg white?
Egg White provides 18g of protein per one sandwich (145g).
How many carbs are in egg white?
Egg White has 19g of carbohydrates per one sandwich (145g).
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.