Find out how many calories in 5 egg white boiled. Get the right measure of nutrition and calories in 5 Egg Whites boiled here.
Boiled egg whites give essential protein and other nutrients necessary for a healthy body. Having 5 eggs white boiled in a day is a brilliant way to add protein to your diet. Let us look at nutrition facts and how many calories in 5 egg white boiled are.
Nutrition in 5 egg white boiled compared with male and female DRI (Dietary Reference Intake)
Serving size: 5 egg whites boiled, weighing 180 grams
Water – 150.37 gm.
Calories in 5 egg white boiled
Calories in 5 egg white boiled are 94.58 kCal; as much as 4.73 % of male DRI of 2000 kCal. Further, it can attain 6.31 % of female DRI of 1500 kCal.
a. Protein forms 94.18 % of the calories
b. Carbs form 0.00 % of the calories in 5 egg white boiled.
c. Fats form 4.47 % of the calories.
Macros in 5 egg white boiled
a. Protein in 5 egg white boiled is 22.27 gm, which is 29.69 % of male DRI of 75 gm. Further, it can complete 39.59 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in 5 egg white boiled are 0.00 gm.
c. Fats in 5 egg white boiled are 0.47 gm, notably 0.70 % of male DRI of 66.67 gm. As a result, a woman gets 0.94 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in 5 egg white boiled is 0.00 gm.
e. Soluble Fibre is 0.00 gm.
f. Total Free Sugar is 0.00 gm.
Vitamins in 5 egg white boiled
a. Vitamin A – 0.00 mcg.
b. Thiamine (Vitamin B1) – 0.04 mg, which is 3.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 3.64 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.32 mg, therefore, is 24.62 % of male DRI of 1.3 mg. Besides, women also get 29.09 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.02 mg, notably 0.13 % of male DRI of 16 mg and 0.14 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.00 mg.
f. Biotin (Vitamin B7) – 7.87 mcg, therefore, is 26.23 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 7.38 mcg, as much as 1.85 % 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) – 0.32 mcg, notably 6.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.00 mg.
l. Vitamin K – 0.00 mcg, as much as 0.00 % of male DRI of 120 mcg and 0.00 % of female DRI of 90 mcg.
Minerals in 5 egg white boiled
a. Calcium – 14.53 mg, which is 1.45 % of DRI of 1000 mg for males and females.
b. Phosphorus – 41.40 mg, therefore, is 5.91 % of DRI of 700 mg for males and females.
c. Iron – 0.27 mg, notably 3.38 % of male DRI of 8 mg and 1.50 % of female DRI of 18 mg.
d. Magnesium – 20.92 mg, thus is 5.23 % of male DRI of 400 mg and 6.75 % of female DRI of 310 mg.
e. Copper – 90.00 mcg, as much as 10.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.00 mg.
g. Molybdenum – 0.00 mcg.
h. Zinc – 0.16 mg, notably 1.45 % of male DRI of 11 mg. At the same time, women get 2.00 % of female DRI of 8 mg.
i. Chromium – 0.00 mcg.
j. Selenium – 26.75 mcg, as much as 48.64 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 264.60 mg, as much as 5.63 % of DRI of 4700 mg for males and females.
m. Sodium – 259.20 mg, which is 17.28 % of DRI of 1500 mg for males and females.
n. Omega 3 – 0.00 mg
o. Omega 6 – 0.00 mg.
Disclaimer
DRI numbers are for a healthy adult. Energy and Nutritional needs may differ according to gender, physical activities and age. Nutritional values of 5 egg white boiled are approximate and may have variance.
Conclusion
Eating 5 egg white boiled can provide up to 40% of the daily protein needs of females at the expense of just 100 kcal.
