Egg-VegetarianEggs

Egg Whites

Nutrition Facts Per 100g

Egg Whites is one of the most versatile and nutrient-complete foods available, widely consumed across India. A 100g serving provides 52 kcal and 10.9g of high-quality protein with all essential amino acids. Key micronutrients include Vitamin B6 (approximately 46% of a typical adult's daily needs) and Riboflavin (B2) (approximately 37% of a typical adult's daily needs). Full nutritional facts are listed below.

Nutrition Summary

52kcalCalories

10.9gProtein

0.7gCarbs

0.2gFat

0gFiber

Protein 84% Carbs 5% Fat 3%

Micronutrients

High in:Vitamin B6Riboflavin (B2)SodiumPhosphorusVitamin B12

Calcium7.0 mg(1%)

Iron0.1 mg(1%)

Zinc0 mg(0%)

Potassium163 mg(5%)

Sodium166 mg(33%)

Magnesium7.0 mg(2%)

Phosphorus157 mg(22%)

Thiamin (B1)0.0 mg(0%)

Riboflavin (B2)0.4 mg(37%)

Niacin (B3)0.1 mg(1%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)20.0 µg(5%)

Vitamin B60.6 mg(46%)

Vitamin B120.4 µg(18%)

Vitamin D0 µg(0%)

Vitamin E0 mg(0%)

Fat Breakdown4

MUFA0 g

PUFA0 g

Omega-30 g

Omega-60 g

Limit These2

Saturated Fat0 g

Cholesterol0 mg

Common Serving Sizes

1 pc33g

17 kcal3.6g protein

100 g100g

52 kcal10.9g protein

Allergen Information

Eggs

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Egg Whites?

Egg Whites contains 52 kcal per 100g. A typical serving (1 pc) contains approximately 17 kcal.

How much protein is in Egg Whites?

Egg Whites provides 10.9g of protein per 100g, which is approximately 22% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Egg Whites good for weight loss?

Egg Whites is a low-calorie food at just 52 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Egg Whites vegan?

Egg Whites is an egg-based food, so it is not vegan or strictly vegetarian, but is suitable for ovo-vegetarian diets.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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