2 boiled egg whites are a great source of protein and other nutrients than just 1 . Learn how many calories in 2 egg white boiled and other nutrition in them.
Egg whites boiled are a delicious and nutritious breakfast or snack. They provide protein and minerals, which are essential for a healthy body. Boiling egg whites is a simple and easy way to cook them and will make them come out smooth and fluffy.
Having 2 egg white boiled in your meal is a great way to boost protein intake. Let us see nutrition facts and how many calories in 2 egg white boiled are.
Nutrition in 2 egg white boiled compared with male and female DRI (Dietary Reference Intake)
Serving size: 2 boiled egg whites weighing 72 grams
Water – 60.15 gm.
Calories in 2 egg white boiled
Calories in 2 egg white boiled are 37.83 kCal; as much as 1.89 % of male DRI of 2000 kCal. Further, it can attain 2.52 % of female DRI of 1500 kCal.
a. Protein forms 94.21 % of the calories
b. Carbs form 0.00 % of the calories in 2 egg white boiled.
c. Fats form 4.52 % of the calories.
Macros in 2 egg white boiled
a. Protein in 2 egg white boiled is 8.91 gm, which is 11.88 % of male DRI of 75 gm. Further, it can complete 15.84 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in 2 egg white boiled are 0.00 gm.
c. Fats in 2 egg white boiled are 0.19 gm, notably 0.28 % of male DRI of 66.67 gm. As a result, a woman gets 0.38 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in 2 egg white boiled is 0.00 gm.
e. Soluble Fibre is 0.00 gm.
f. Total Free Sugar is 0.00 gm.
Vitamins in 2 egg white boiled
a. Vitamin A – 0.00 mcg.
b. Thiamine (Vitamin B1) – 0.01 mg, which is 0.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 0.91 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.13 mg, therefore, is 10.00 % of male DRI of 1.3 mg. Besides, women also get 11.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.01 mg, notably 0.06 % of male DRI of 16 mg and 0.07 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.00 mg.
f. Biotin (Vitamin B7) – 3.15 mcg, therefore, is 10.50 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 2.95 mcg, as much as 0.74 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg.
i. L-ascorbic acid (Vitamin C) – 0.00 mg.
j. Calciferol (Vitamin D) – 0.13 mcg, notably 2.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.00 mg.
l. Vitamin K – 0.00 mcg.
Minerals in 2 egg white boiled
a. Calcium – 5.81 mg, which is 0.58 % of DRI of 1000 mg for males and females.
b. Phosphorus – 16.56 mg, therefore, is 2.37 % of DRI of 700 mg for males and females.
c. Iron – 0.11 mg, notably 1.38 % male DRI of 8 mg and 0.61 % female DRI of 18 mg.
d. Magnesium – 8.37 mg, thus is 2.09 % of male DRI of 400 mg and 2.70 % of female DRI of 310 mg.
e. Copper – 36.00 mcg, as much as 4.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.00 mg.
g. Molybdenum – 0.00 mcg.
h. Chromium – 0.00 mcg.
i. Selenium – 10.70 mcg, as much as 19.45 % of DRI of 55 mcg for males and females.
j. Cholesterol – 0.00 mg.
k. Potassium – 105.84 mg, as much as 2.25 % of DRI of 4700 mg for males and females.
l. Sodium – 103.68 mg, which is 6.91 % of DRI of 1500 mg for males and females.
m. Omega 3 – 0.00 mg.
n. Omega 6 – 0.00 mg.
Disclaimer
Daily nutritional values are for healthy adults. Nutrition plus energy condition may change as per physical activity, gender and age. Nutritional values of 2 egg white boiled are from IFCT, approximate and subject to variance.
