Find out nutrition and how many calories in 6 egg white raw are? Are 6 egg white calories too much for your diet?
6 egg white raw contains protein that is 31 to 42 per cent of an adult’s recommended intake. Whether boiled or raw, egg whites contain proteins, minerals and all essential amino acids. Compare here nutrition in 5 egg whites to your typical everyday requirements.
6 egg white calories and nutrition facts compared with male and female DRI
Serving size: 6 egg white raw weighing 216 gm
Water – 187.23 gm.
Calories in 6 egg white
a. Calories in 6 egg white are 96.47 kCal; as much as 4.82 % of male DRI of 2000 kCal. Further, it can attain 6.43 % of female DRI of 1500 kCal.
b. Protein is 97.07 % of the 6 egg white calories
c. Carbs form 0.00 % of the calories in 6 egg white.
d. Fats form 1.21 % of the calories.
Macros in 6 egg white
a. Protein in 6 egg white is 23.41 gm, which is 31.21 % of male DRI of 75 gm. Further, it can complete 41.62 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in 6 egg white are 0.00 gm.
c. Fats in 6 egg white are 0.13 gm, notably 0.19 % of male DRI of 66.67 gm. As a result, a woman gets 0.26 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in 6 egg white is 0.0 gm.
e. Soluble Fibre is 0 gm.
f. Total Free Sugar is 0.0 gm.
Vitamins in 6 egg white
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) – 0.35 mg, therefore, is 26.92 % of male DRI of 1.3 mg. Besides, women also get 31.82 % 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) – 9.42 mcg, therefore, is 31.40 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 10.71 mcg, as much as 2.68 % 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) – 2.27 mcg, notably 45.40 % 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 6 egg white
a. Calcium – 12.18 mg, which is 1.22 % of DRI of 1000 mg for males and females.
b. Phosphorus – 34.15 mg, therefore, is 4.88 % of DRI of 700 mg for males and females.
c. Iron – 0.15 mg, notably 1.88 % male DRI of 8 mg and 0.83 % female DRI of 18 mg.
d. Magnesium – 24.67 mg, thus is 6.17 % of male DRI of 400 mg and 7.96 % of female DRI of 310 mg.
e. Copper – 64.80 mcg, as much as 7.20 % of DRI of 900 mcg for males and females.
f. Manganese – 0.00 mg.
g. Molybdenum – 0.00 mcg.
h. Zinc – 0.06 mg, notably 0.55 % of male DRI of 11 mg. At the same time, women get 0.75 % of female DRI of 8 mg.
i. Chromium – 0.00 mcg.
j. Selenium – 45.86 mcg, as much as 83.38 % of DRI of 55 mcg for males and females.
j. Cholesterol – 0.00 mg.
k. Potassium – 328.32 mg, as much as 6.99 % of DRI of 4700 mg for males and females.
l. Sodium – 358.56 mg.
m. Omega 3 – 0.00 mg.
o. Omega 6 – 0.00 mg.
Disclaimer
DRI Values are for a healthy adult. Caloris and nutrients requirements may vary as per gender, age and physical activities. Nutritional values of 6 egg white are approximate and may have variance.
Conclusion
6 egg white raws provide up to 32 percent of protein requirement within just 100 kcal.
