How many calories in 3 egg white raw? Find 3 egg white calories and nutrition facts in this article.
3 egg white raw contains protein that is 15 to 20 per cent of an adult’s Recommended Dietary Intake. Raw or boiled egg whites provide high-quality amino acids and minerals.
Here’s all the information you need to know about the 3 egg white calories, other nutrition facts, and how they compare with our standard requirements.
3 egg white calories & nutrition compared with male and female Dietary Reference Intake (DRI)
Serving size: 3 egg white raw weighing 108 grams
Water – 93.61 gm.
Calories in 3 egg white
Calories in 3 egg white are 48.24 kCal; as much as 2.41 % of male DRI of 2000 kCal. Further, it can attain 3.22 % of female DRI of 1500 kCal.
a. Protein forms 97.10 % of the calories
b. Carbs form 0.00 % of the calories in 3 egg white.
c. Fats form 1.12 % of the calories.
Macros in 3 egg white
a. Protein in 3 egg white is 11.71 gm, which is 15.61 % of male DRI of 75 gm. Further, it can complete 20.82 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in 3 egg white are 0.00 gm.
c. Fats in 3 egg white are 0.06 gm, notably 0.09 % of male DRI of 66.67 gm. As a result, a woman gets 0.12 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in 3 egg white is 0.00 gm.
e. Soluble Fibre is 0.00 gm.
f. Total Free Sugar is 0.00 gm.
Vitamins in 3 egg white
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) – 0.17 mg, therefore, is 13.08 % of male DRI of 1.3 mg. Besides, women also get 15.45 % 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) – 4.71 mcg, therefore, is 15.70 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 5.36 mcg, as much as 1.34 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.1 mcg, which is 4.16 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 0.00 mg.
j. Calciferol (Vitamin D) – 1.13 mcg, notably 22.60 % 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 3 egg white
a. Calcium – 6.09 mg, which is 0.61 % of DRI of 1000 mg for males and females.
b. Phosphorus – 17.07 mg, therefore, is 2.44 % of DRI of 700 mg for males and females.
c. Iron – 0.08 mg, notably 1.00 % of male DRI of 8 mg and 0.44 % of female DRI of 18 mg.
d. Magnesium – 12.33 mg, thus is 3.08 % of male DRI of 400 mg and 3.98 % of female DRI of 310 mg.
e. Copper – 32.40 mcg, as much as 3.60 % of DRI of 900 mcg for males and females.
f. Manganese – 0.00 mg.
g. Molybdenum – 0.00 mcg.
h. Zinc – 0.03 mg, notably 0.27 % of male DRI of 11 mg. At the same time, women get 0.38 % of female DRI of 8 mg.
i. Chromium – 0.00 mcg.
j. Selenium – 22.93 mcg, as much as 41.69 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 164.16 mg, as much as 3.49 % of DRI of 4700 mg for males and females.
m. Sodium – 179.28 mg, which is 11.95 % of DRI of 1500 mg for males and females.
n. Omega 3 – 0.00 mg.
o. Omega 6 – 0.00 mg.
Disclaimer
DRI Standards are for a healthy adult. Food and energy requirements may vary as per gender, physical activities, and age. Nutritional values of 3 egg white are from IFCT, approximate and may have variance. Contact your dietitian to get a healthy diet plan.
Conclusion
3 egg white raws provide 15% to 20% of protein requirement at just under 3% of calories of DRI.
