How Many Calories In 3 Egg White Boiled?

Find out how many calories in 3 egg white boiled. Get the precise amount of calories, carbs and other nutrients in Egg Whites boiled here.

Egg whites boiled are an excellent and nourishing breakfast or snack. They provide essential protein and minerals required for a healthy body. 

Having 3 egg white boiled in your meal is a great way to increase protein consumption. Let us see nutrition facts as well as how many calories in 3 egg white boiled are.

Nutrition in 3 egg white boiled compared with male and female DRI (Dietary Reference Intake)

Serving size:  3 eggs white boiled, weighing 108 gm

Water – 90.22 gm.

Calories in 3 egg white boiled

Calories in 3 egg white boiled are 56.75 kCal; as much as 2.84 % of male DRI of 2000 kCal. Further, it can attain 3.78 % of female DRI of 1500 kCal.

a. Protein forms 94.17 % of the calories

b. Carbs form 0.00 % of the calories in 3 egg white boiled.

c. Fats form 4.44 % of the calories.

Macros in 3 egg white boiled

a. Protein in 3 egg white boiled is 13.36 gm, which is 17.81 % of male DRI of 75 gm. Further, it can complete 23.75 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

b. Carbs in 3 egg white boiled are 0.00 gm. There are no carbs in egg whites.

c. Fats in 3 egg white boiled are 0.28 gm, notably 0.42 % of male DRI of 66.67 gm. As a result, a woman gets 0.56 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

d. The Fibre in 3 egg white boiled is 0.00 gm.

e. Soluble Fibre is 0.00 gm.

f. Total Free Sugar is 0.00 gm.

Vitamins in 3 egg white boiled

a. Vitamin A – 0.00 mcg.

b. Thiamine (Vitamin B1) – 0.02 mg, which is 1.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 1.82 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.19 mg, therefore, is 14.62 % of male DRI of 1.3 mg. Besides, women also get 17.27 % 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) – 4.72 mcg, therefore, is 15.73 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 4.43 mcg, as much as 1.11 % 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) – 0.19 mcg, notably 3.80 % 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 3 egg white boiled

a. Calcium – 8.72 mg, which is 0.87 % of DRI of 1000 mg for males and females.

b. Phosphorus – 24.84 mg, therefore, is 3.55 % of DRI of 700 mg for males and females.

c. Iron – 0.16 mg, notably 2.00 % male DRI of 8 mg and 0.89 % female DRI of 18 mg.

d. Magnesium – 12.55 mg, thus is 3.14 % of male DRI of 400 mg and 4.05 % of female DRI of 310 mg.

e. Copper – 54.00 mcg, as much as 6.00 % of DRI of 900 mcg for males and females.

f. Manganese – 0.00 mg.

g. Molybdenum – 0.00 mcg.

h. Zinc – 0.10 mg, notably 0.91 % of male DRI of 11 mg. At the same time, women get 1.25 % of female DRI of 8 mg.

i. Chromium – 0.00 mcg.

j. Selenium – 16.05 mcg, as much as 29.18 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0.00 mg,

l. Potassium – 158.76 mg, as much as 3.38 % of DRI of 4700 mg for males and females.

m. Sodium – 155.52 mg, which is 10.37 % of DRI of 1500 mg for males and females.

n. Omega 3 – 0.00 mg.

o. Omega 6 – 0.00 mg.

Disclaimer

Disclaimer Values of DRI are for a healthy adult. Nutrition plus energy requirement may change as per physical activity, gender and age. Nutritional values of 3 egg white boiled are from IFCT, approximate and subject to variance.

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Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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