Cooked egg white is the albumen of a hen's egg with the yolk removed, prepared by boiling, poaching, or pan-cooking. It is widely used in high-protein, low-fat cooking — from omelettes and frittatas to baked goods and post-workout meals. Per 100 g, cooked egg white provides 47 kcal, 10.3 g of protein, just 0.2 g of fat, and 1.1 g of carbohydrates with no dietary fibre. Notable minerals include 155 mg of sodium and 147 mg of potassium per 100 g. On the vitamin side, it contributes 0.35 mg of riboflavin and 7.9 mcg of folate per 100 g. No glycemic index data is available for this food. Suitable for vegetarian, pescatarian, gluten-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked egg white?
Cooked egg white contains 47 kcal per 100 g. A single large egg white weighs roughly 30–35 g when cooked, putting it at around 14–16 kcal per white.
How much protein is in cooked egg white?
Cooked egg white provides 10.3 g of protein per 100 g, with virtually no fat (0.2 g) and minimal carbohydrates (1.1 g). This makes it one of the leaner protein sources available.
Is cooked egg white keto-friendly?
Yes, cooked egg white is keto-compatible. It contains only 1.1 g of carbohydrates per 100 g and 0.2 g of fat, making it a very low-carb, high-protein option that fits within keto macros.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 47.3 kcal |
| Protein | 10.3 g |
| Fat | 0.17 g |
| Carbs | 1.1 g |
| Sugars | 0.70 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 6.7 mg |
| Iron | 0.070 mg |
| Magnesium | 9.7 mg |
| Phosphorus | 14.7 mg |
| Potassium | 147 mg |
| Sodium | 155 mg |
| Zinc | 0.030 mg |
| Copper | 0.023 mg |
| Manganese | 0.011 mg |
| Selenium | 6.1 mcg |
| Iodine | 4.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Thiamin (B1) | 0.006 mg |
| Riboflavin (B2) | 0.35 mg |
| Niacin (B3) | 0.078 mg |
| Pantothenic acid (B5) | 0.18 mg |
| Vitamin B6 | 0.007 mg |
| Folate (B9) | 7.9 mcg |
| Vitamin B12 | 0.056 mcg |
Other cooking states of Egg white
Dried egg white (376 kcal).
