How Many Calories In 4 Egg White Raw: 4 Egg White Calories & Nutrition?

How many calories in 4 egg white raw? Find 4 egg white calories as well as nutrition in this blog.

4 egg white raw contains protein that is 20 to 28 percent of an human Recommended Dietary Intake. Whether raw or boiled, egg whites, provide all essential amino acids and minerals. 

Here’s the information you require to familiarize yourself with the efficiency of 4 egg white calories as well as other nutrition facts and how much they measure to our typical everyday requirements.

4 egg white calories & nutrition compared with male and female DRI (Dietary Reference Intake)

Serving size:  4 egg white weighing 144 gm

Water – 124.82 gm.

Calories in 4 egg white

Calories in 4 egg white are 64.31 kCal; as much as 3.22 % of male DRI of 2000 kCal. Further, it can attain 4.29 % of female DRI of 1500 kCal.

a. Protein forms 97.09 % of the calories

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

c. Fats form 1.26 % of the calories.

Macros in 4 egg white

a. Protein in 4 egg white is 15.61 gm, which is 20.81 % of male DRI of 75 gm. Further, it can complete 27.75 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

b. Carbs in 4 egg white are 0.00 gm.

c. Fats in 4 egg white are 0.09 gm, notably 0.13 % of male DRI of 66.67 gm. As a result, a woman gets 0.18 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

d. The Fibre in 4 egg white is 0.00 gm, thus is 0.00 % of male DRI of 38 gm. On the other hand, females get 0.00 % of female DRI of 25 gm.

e. Soluble Fibre is 0.00 gm.

f. Total Free Sugar is 0.00 gm.

Vitamins in 4 egg white

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) – 0.23 mg, therefore, is 17.69 % of male DRI of 1.3 mg. Besides, women also get 20.91 % 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) – 6.28 mcg, therefore, is 20.93 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 7.14 mcg, as much as 1.79 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0.13 mcg, which is 5.42 % of DRI of 2.4 mcg for males and females

i. L-ascorbic acid (Vitamin C) – 0.00 mg.

j. Calciferol (Vitamin D) – 1.51 mcg, notably 30.20 % 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

a. Calcium – 8.12 mg, which is 0.81 % of DRI of 1000 mg for males and females.

b. Phosphorus – 22.77 mg, therefore, is 3.25 % of DRI of 700 mg for males and females.

c. Iron – 0.10 mg, notably 1.25 % of male DRI of 8 mg and 0.56 % of female DRI of 18 mg.

d. Magnesium – 16.44 mg, thus is 4.11 % of male DRI of 400 mg and 5.30 % of female DRI of 310 mg.

e. Copper – 43.20 mcg, as much as 4.80 % of DRI of 900 mcg for males and females.

f. Manganese – 0.00 mg.

g. Molybdenum – 0.00 mcg.

h. Zinc – 0.04 mg, notably 0.36 % of male DRI of 11 mg. At the same time, women get 0.50 % of female DRI of 8 mg.

i. Chromium – 0.00 mcg.

j. Selenium – 30.57 mcg, as much as 55.58 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0.00 mg.

l. Potassium – 218.88 mg, as much as 4.66 % of DRI of 4700 mg for males and females.

m. Sodium – 239.04 mg, which is 15.94 % of DRI of 1500 mg for males and females.

n. Omega 3 – 0.00 mg.

o. Omega 6 – 0.00 mg.

Disclaimer

Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age, physical activities and limitations in diet plan. Nutritional values of 4 egg white are approximate and may have variance.

Conclusion

4 egg white raw provide up to 28 percent of protein requirement at just withing 3.5 % of daily calories. 

Read more

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
www.vegdietplans.com
X