How Many Calories In 3 Egg White Raw: 3 Egg White Calories & Nutrition

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.

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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