Egg, white, raw, fresh
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.0 MG | 0% | |
| Riboflavin | 0.4 MG | 34% | |
| Niacin | 0.1 MG | 1% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 0% | |
| Folate, total | 4 UG | 1% | |
| Choline, total | 1.1 MG | 0% | |
| Vitamin B-12 | 0.1 UG | 4% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 7 MG | 1% | |
| Iron, Fe | 0.1 MG | 0% | |
| Magnesium, Mg | 11 MG | 3% | |
| Phosphorus, P | 15 MG | 1% | |
| Potassium, K | 163 MG | 3% | |
| Sodium, Na | 166 MG | 7% | |
| Zinc, Zn | 0.0 MG | 0% | |
| Copper, Cu | 0.0 MG | 3% | |
| Manganese, Mn | 0.0 MG | 0% | |
| Selenium, Se | 20 UG | 36% |
Nutrition Highlights
- Low in calories with 52 kcal per 100g.
- Good source of protein with 10.9g per 100g.
- Very low in fat (0.2g per 100g).
- Good source of Selenium, Se (36% DV).
- Good source of Riboflavin (34% DV).
About Egg, white, raw, fresh
This versatile ingredient is the clear, viscous liquid that surrounds the yolk in a chicken egg. It's composed mostly of water—about 90%—along with a rich mix of proteins, including albumin, which gives it its signature texture when cooked. Because it contains virtually no fat or carbohydrates, it's a lean source of high-quality protein, making it especially popular among those looking to boost protein intake without adding significant calories or fat. It also provides small amounts of essential minerals like potassium, sodium, and magnesium, along with B vitamins such as riboflavin.
In the kitchen, this ingredient is prized for its ability to bind, leaven, and add structure to recipes. It's a staple in baking, where it helps create light, airy textures in cakes, meringues, and soufflés. It can also be whisked into omelets, scrambled on its own, or added to smoothies for a protein boost. For those managing cholesterol or fat intake, using only this part of the egg allows for the benefits of egg protein without the added fat and cholesterol found in the yolk. Its neutral flavor makes it adaptable to both sweet and savory dishes, and it's a go-to for athletes, dieters, and anyone seeking a clean, nutrient-dense food.
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