How many calories in 2 egg white raw? Find 2 egg whites calories and nutrition facts in this article.
Egg whites, raw or boiled, are a high-quality source of protein and vitamins. In addition, they are an excellent selenium source. 2 egg white contains proteins about 10% of RDI. In fact, 2 egg white (raw) nearly provides nearly all the essential amino acids your body needs. That’s why it’s a good breakfast or snack option.
While most people think of eggs as a source of cholesterol, very few know that raw egg white is cholesterol-free. Further, they are also a source of essential nutrients, like potassium and selenium.
Egg whites raw are one of the most nutrient-dense foods you can eat. Here’s what you need to know about 2 egg white calories, other nutrition facts and how they compare with our daily requirements.
2 egg white calories raw & nutrition compared with male and female DRI (Dietary Reference Intake)
Serving size: 2 egg white (raw) weighing 72 gm
Water – 62.41 gm.
Calories in 2 egg white raw
Calories in 2 egg white are 32.16 kCal; as much as 1.61 % of male DRI of 2000 kCal. Further, it can attain 2.14 % of female DRI of 1500 kCal.
a. Protein forms 97.01 % of the calories
b. Carbs form 0.00 % of the calories in 2 egg white.
c. Fats form 1.12 % of the calories.
Macros in 2 egg white raw
a. Protein in 2 egg white is 7.80 gm, which is 10.40 % of male DRI of 75 gm. Further, it can complete 13.87 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in 2 egg white are 0.00 gm.
c. Fats in 2 egg white are 0.04 gm, notably 0.06 % of male DRI of 66.67 gm. As a result, a woman gets 0.08 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in 2 egg white is 0.00 gm.
e. Soluble Fibre is 0.00 gm.
f. Total Free Sugar is 0.00 gm.
Vitamins in 2 egg white raw
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) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % 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) – 3.14 mcg, therefore, is 10.47 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 3.57 mcg, as much as 0.89 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.065 mcg .
i. L-ascorbic acid (Vitamin C) – 0.00 mg.
j. Calciferol (Vitamin D) – 0.76 mcg, notably 15.20 % 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
a. Calcium – 4.06 mg, which is 0.41 % of DRI of 1000 mg for males and females.
b. Phosphorus – 11.38 mg, therefore, is 1.63 % of DRI of 700 mg for males and females.
c. Iron – 0.05 mg, notably 0.63 % male DRI of 8 mg and 0.28 % female DRI of 18 mg.
d. Magnesium – 8.22 mg, thus is 2.06 % of male DRI of 400 mg and 2.65 % of female DRI of 310 mg.
e. Copper – 21.60 mcg, as much as 2.40 % of DRI of 900 mcg for males and females.
f. Manganese – 0.00 mg.
g. Molybdenum – 0.00 mcg.
h. Zinc – 0.02 mg, notably 0.18 % of male DRI of 11 mg. At the same time, women get 0.25 % of female DRI of 8 mg.
i. Chromium – 0.00 mcg.
j. Selenium – 15.29 mcg, as much as 27.80 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg.
l. Potassium – 109.44 mg, as much as 2.33 % of DRI of 4700 mg for males and females.
m. Sodium – 119.52 mg, which is 7.97 % of DRI of 1500 mg for males and females.
n. Omega 3 – 0.00 mg.
o. Omega 6 – 0.00 mg.
DRI Values are for a healthy adult. Dietary guidelines may vary as per gender, age and physical activitiesIn addition, the nutritional values of 2 egg white are approximate and may have variance. Consult your nutritionist for a healthy diet plan.
2 egg white raws provide 10% to 14% of protein requirement at just under 2% of calories of DRI. Egg white is also an excellent source of riboflavin, copper and selenium.