How Many Calories In 4 Egg White Boiled? Find out here.

Find out how many calories in 4 egg white boiled. Get the correct amount of calories, protein and other nutrients in 4 Egg Whites boiled here.

Boiled egg whites are an exceptional and nourishing meal. They give essential protein and minerals required for a healthy body. 

Having 4 egg white boiled in your meal is a wonderful way to raise protein intake in your diet. Let us look at nutrition facts and how many calories in 4 egg white boiled are.

Nutrition in 4 egg white boiled compared with male and female DRI (Dietary Reference Intake)

Serving size:  4 egg white boiled weighing 144 gm

Water – 120.30 gm.

Calories in 4 egg white boiled

Calories in 4 egg white boiled are 75.66 kCal; as much as 3.78 % of male DRI of 2000 kCal. Further, it can attain 5.04 % of female DRI of 1500 kCal.

a. Protein forms 94.16 % of the calories

b. Carbs form 0.00 % of the calories in 4 egg white boiled.

c. Fats form 4.40 % of the calories.

Macros in 4 egg white boiled

a. Protein in 4 egg white boiled is 17.81 gm, which is 23.75 % of male DRI of 75 gm. Further, it can complete 31.66 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

b. Carbs in 4 egg white boiled are 0.00 gm.

c. Fats in 4 egg white boiled are 0.37 gm, notably 0.55 % of male DRI of 66.67 gm. As a result, a woman gets 0.74 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

d. The Fibre in 4 egg white boiled is 0.00 gm.

e. Soluble Fibre is 0.00 gm.

f. Total Free Sugar is 0.00 gm.

Vitamins in 4 egg white boiled

a. Vitamin A – 0.00 mcg.

b. Thiamine (Vitamin B1) – 0.03 mg, which is 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.26 mg, therefore, is 20.00 % of male DRI of 1.3 mg. Besides, women also get 23.64 % 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) – 6.29 mcg, therefore, is 20.97 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 5.90 mcg, as much as 1.48 % 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) – 0.26 mcg, notably 5.20 % 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 4 egg white boiled

a. Calcium – 11.62 mg, which is 1.16 % of DRI of 1000 mg for males and females.

b. Phosphorus – 33.12 mg, therefore, is 4.73 % of DRI of 700 mg for males and females.

c. Iron – 0.22 mg, notably 2.75 % of male DRI of 8 mg and 1.22 % of female DRI of 18 mg.

d. Magnesium – 16.73 mg, thus is 4.18 % of male DRI of 400 mg and 5.40 % of female DRI of 310 mg.

e. Copper – 72.00 mcg, as much as 8.00 % of DRI of 900 mcg for males and females.

f. Manganese – 0.00 mg.

g. Molybdenum – 0.00 mcg.

h. Zinc – 0.13 mg, notably 1.18 % of male DRI of 11 mg. At the same time, women get 1.63 % of female DRI of 8 mg.

i. Chromium – 0.00 mcg.

j. Selenium – 21.40 mcg, as much as 38.91 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0.00 mg.

l. Potassium – 211.68 mg, as much as 4.50 % of DRI of 4700 mg for males and females.

m. Sodium – 207.36 mg, which is 13.82 % of DRI of 1500 mg for males and females.

n. Omega 3 – 0.00 mg.

o. Omega 6 – 0.00 mg.

Disclaimer

DRI Values are for healthy person. Nutritional and energy needs may differ as per gender, age combined with physical activities. Nutritional values of 4 egg white boiled are from IFCT, fairly accurate and may have variance.

Conclusion

Eating 4 egg white boiled can provide up to 1/4th of your daily protein needs at an expense of just 75 kcal.

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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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