Egg White Nutrition Facts: Calories, Macros & Health Benefits
Summary: Egg White contains 80 calories, 11g protein, 0.7g carbs, and 3.5g fat per one omelette (120g). It is a source of iron, zinc.
Nutrition Facts — one omelette (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 80 kcal | 4% |
| Protein | 11.0g | 22% |
| Carbohydrates | 0.70g | 0% |
| Total Fat | 3.5g | 4% |
| Sugar | 0.50g | -- |
| Saturated Fat | 0.50g | 2% |
| Sodium | 170.0mg | 7% |
| Calcium | 12.0mg | 1% |
| Iron | 140.0mg | 778% |
| Magnesium | 0.03mg | 0% |
| Zinc | 15.0mg | 136% |
| Vitamin A | 0.44mcg | 0% |
| Vitamin B6 | 0.10mg | 6% |
| Vitamin B12 | 0.01mcg | 0% |
| Folate | 4.0mcg | 1% |
| Vitamin K | 0.09mcg | 0% |
Is Egg White Good for You?
Egg White provides 80 calories per one omelette (120g) with 11g protein, 0.7g carbohydrates, and 3.5g fat. It is a source of iron (778% dv), zinc (136% dv).
Fluffy omelette prepared with pure egg whites and a light cooking oil
Key Health Benefits of Egg White
- Iron (778% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (136% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11g 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 80 calories per one omelette (120g).
How much protein is in egg white?
Egg White provides 11g of protein per one omelette (120g).
How many carbs are in egg white?
Egg White has 0.7g of carbohydrates per one omelette (120g).
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.