Egg White Nutrition Facts: Calories, Macros & Health Benefits
Summary: Egg White contains 140 calories, 10.5g protein, 17g carbs, and 2.9g fat per one serving (150g). It is a source of sodium, iron, zinc.
Nutrition Facts — one serving (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 140 kcal | 7% |
| Protein | 10.5g | 21% |
| Carbohydrates | 17.0g | 6% |
| Total Fat | 2.9g | 4% |
| Fiber | 0.80g | 3% |
| Sugar | 1.3g | -- |
| Saturated Fat | 0.50g | 2% |
| Sodium | 270.0mg | 12% |
| Calcium | 16.0mg | 1% |
| Iron | 135.0mg | 750% |
| Magnesium | 0.25mg | 0% |
| Zinc | 35.0mg | 318% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.35mcg | 0% |
| Vitamin B6 | 0.55mg | 32% |
| Vitamin B12 | 0.02mcg | 1% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 0.05mg | 0% |
| Vitamin K | 0.09mcg | 0% |
Is Egg White Good for You?
Egg White provides 140 calories per one serving (150g) with 10.5g protein, 17g carbohydrates, and 2.9g fat. It is a source of sodium (12% dv), iron (750% dv), zinc (318% dv).
Egg white omelette served open-faced on a slice of toasted sourdough bread
Key Health Benefits of Egg White
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (750% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (318% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (32% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.5g 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 140 calories per one serving (150g).
How much protein is in egg white?
Egg White provides 10.5g of protein per one serving (150g).
How many carbs are in egg white?
Egg White has 17g of carbohydrates per one serving (150g).
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.