Egg white macros: Everything you want to know about

Many people think that eating egg whites rather than a whole egg is a better way of getting proteins and avoiding cholesterol. Does the nutritional data of raw egg white macros as well as boiled egg white macros suggest so? Indeed, egg white does not contain cholesterol, is around 97% of proteins and no carbs. Surprised? Read on to know more.

Hence it is perhaps rather the best way to increase protein reserves of the body without adding more calories and carbs. Egg whites are filled with proteins but are completely void of cholesterol.

If you are inclined to eat egg white or perhaps two egg whites instead of one and wonder what are the values of other egg white macros, we are going to provide figures on egg white macros so that you can design your meal plate and adjust the number of egg whites in it. 

While some people would like to eat egg white as an omelet, others may prefer to eat it as a boiled egg white. Further, there could also be a doubt in your mind about using one egg white or two egg whites.

So we shall represent four examples of egg white macros, first shall be macros for one raw egg white whereas the other example will be macros for 2 raw egg white. The third and fourth macros will be macros of boiled egg white.

You must be aware that some of the nutrients of an egg are packed in egg yolk whereas some are in egg white. So choosing an egg white may not get you all the benefits that a whole egg can provide. This article is discussing only the egg white macros and not the micronutrients. Any opinion on egg nutrition shall be formed only after reviewing the nutritional comparison between the egg white and egg yolk.

Macros of raw Egg White

To establish raw egg white macros, we bought eggs from the store. Here we have measured the weight of the raw egg, separated egg white from a whole egg, and calculated its macros. 

The weight of the egg was 56 gm, the weight of the edible portion i.e. egg yolk and egg white was measured at 47 grams and eggshell weight was arrived at 9 gm by reduction method.

Egg white and egg yolk were weighed at 30 gm and 17 gm respectively (excluding 63 gm bowl weight). This means an egg white is roughly around 50 to 60% of the weight of a whole egg including its shell weight.

Accordingly, macros of egg white are calculated based on the weight of egg white as 30 grams.

1 raw egg white macros

Weight of egg white – 30 gm

Calories in 1 Egg white – 13.40 kCal, which is 0.67 % of the daily value for RDA of 2000 kCal,

Proteins in 1 Egg white – 3.25 gm, that is 4.33 % of the daily value for RDA of 75 gm i.e. 15 % of calories,

Carb in 1 Egg white – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,

Fats in 1 Egg white – 0.02 gm, approximately 0.03 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,

The fiber in 1 Egg white – 0.00 gm, Soluble Fiber – 0.00 gm

Total Free Sugar – 0.00 gm

2 raw egg white macros

Weight of 2 egg whites – 60 gm

Calories in 1 Egg white – 26.80 kCal, which is 1.34 % of the daily value for RDA of 2000 kCal,

Proteins in 1 Egg white – 6.50 gm, that is 8.67 % of the daily value for RDA of 75 gm i.e. 15 % of calories,

Carb in 1 Egg white – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,

Fats in 1 Egg white – 0.04 gm, approximately 0.06 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,

The fiber in 2 Egg whites – 0.00 gm, Soluble Fiber – 0.00 gm

Total Free Sugar – 0.00 gm

Macros of boiled egg white

To establish boiled egg white macros, we boiled another egg. After boiling we have removed the eggshell, separated egg white, and egg yolk, weighed them independently before calculating its macros. 

The weight of the raw egg was accounted for at 48 grams but post boiling the weight of the whole boiled egg was detected at 47 grams, less by 1 gm.

After removing the eggshell, the weight of the whole boiled egg was measured to be 41 grams, the weight of boiled egg yolk was measured at 13 grams and the weight of boiled egg white was measured at 28 grams. Accordingly, boiled egg white macros white is calculated based on the weight of boiled egg white as 28 grams.

1 boiled egg white macros

Weight of a boiled egg white – 28 gm

Calories in 1 boiled egg white – 14.71 kCal, which is 0.74 % of the daily value for RDA of 2000 kCal,

Proteins in 1 boiled egg white – 3.46 gm, that is 4.61 % of the daily value for RDA of 75 gm i.e. 15 % of calories,

Carb in 1 boiled egg white – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,

Fats in 1 boiled egg white – 0.07 gm, approximately 0.10 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,

Fiber, soluble fiber, and total free sugar in 1 boiled egg white – 0.00 gm

2 boiled egg white macros

Weight of 2 boiled egg whites – 56 gm

Calories in 2 boiled egg white – 29.42 kCal, which is 1.47 % of the daily value for RDA of 2000 kCal,

Proteins in 2 boiled egg white – 6.93 gm, that is 9.24 % of the daily value for RDA of 75 gm i.e. 15 % of calories,

Carb in 2 boiled egg white – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,

Fats in 2 boiled egg white – 0.15 gm, approximately 0.22 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,

Fiber, soluble fiber as well as total free sugar in 2 boiled egg white – 0.00 gm

Summary

Based on the above measurements of egg white macros, it is observed that egg whites are a rich source of proteins. Eating raw egg white or boiled egg white does not add more calories to your diet. Eating up to 2 egg whites either in raw or boiled form can provide you fewer calories but can provide you up to 9 to 10% of your daily protein requirements.

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