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Egg White Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 48

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat ~g

Cholesterol 0mg %0

Sodium 166mg %11

Total Carbohydrate 1g %0

Dietary Fiber 0g %0

Total Sugars 1g

Protein 11g

Vitamin D 0.0IU %0

Calcium 7.0mg %0

Iron 0.1mg %0

Potassium 163mg %4

Phosphorus 15.0mg %1

* The % Daily Value (DV) 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.

Vitamins in egg white

Vitamin A 0.0IU %0

Vitamin E 0.0mg %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin K 0.0µg %0

Choline, total 1.1mg %0

Vitamin B1 (Thiamin) 0.0mg %0

Vitamin B6 0.0mg %0

Vitamin B3 (Niacin) 0.1mg %1

Vitamin B12 0.1µg %4

Vitamin B5 (Pantothenic acid) 0.2mg %4

Vitamin B2 (Riboflavin) 0.4mg %34

Minerals in egg white

Zinc 0.0mg %0

Iron 0.1mg %0

Manganese 0.0mg %0

Calcium 7.0mg %1

Phosphorus 15.0mg %2

Copper 0.0mg %3

Magnesium 11.0mg %3

Potassium 163.0mg %4

Sodium 166.0mg %11

Selenium 20.0µg %36

Amino Acids in egg white

Leucine 1.0g %35

Lysine 0.8g %36

Histidine 0.3g %39

Threonine 0.4g %40

Valine 0.8g %41

Tryptophan 0.1g %42

Isoleucine 0.7g %44

Tyrosine 0.5g %49

Methionine 0.4g %51

Phenylalanine 0.7g %73

Cystine 0.3g %93

Fatty Acids in egg white

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of egg white is 0.0/100 which makes it a low quality carbohydrate food.

0.0
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Egg White has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 92
Lysine 45 73
Histidine 15 26
Threonine 23 41
Valine 39 74
Tryptophan 6 11
Isoleucine 30 60
Met+Cys 22 62
Phe+Tyr 30 104

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in egg white is 9.2 which makes it a high P:E food.

9.2
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of egg white is 0.5 which makes it a low energy density food.

0.5%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in egg white as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that egg white is lacking.

Nutrient Density Score for egg white is 22/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

22%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for egg white

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 1.30 <12
Potassium:Sodium 0.98 >2
Caclcium:Magnesium 0.64 <2
Iron:Copper 4.35 <15
Calcium:Phosphorus 0.47 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 72%

72%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

80% of insulinogenic calories

80%
low
high
medium