Egg white properties

Nutritional benefits of egg white


What are the main properties of egg white?

the main nutritional properties of egg white are:

  • A very light food: The egg white has mostly water (almost 90%) and has no fat. All this makes it a very light food (only 50 kcal per 100 g. The egg yolk has 350). No wonder that the diet of egg white is used as a diet to lose weight.
  • A proteinic food: As for the rest of the components, it is noteworthy that their nutritional values are very low especially when compared with the egg yolk. However, it contains a high amount of proteins (over 10%) but less so than the yolk (over 16%)
  • Some vitamins: It does not contain vitamin A, and vitamin D, and vitamin E, which are in abundance in the egg yolk. Within the group of B vitamins, only riboflavin stands out, although in a much lower amount than in egg yolk.

What is the food composition of egg white?

The following table shows the food composition of the egg yolk. It is worth mentioning it is very low in calories, since egg white provides only 50 Kcal per 100g.

Mineral and vitamin content is much more lower than in egg yolk. (look at the difference in what refers to calcium, phosphorus and iron, for example)

Composition of eggs yolk, compared to eggs white, 100 g.
Raw egg whiteRaw egg yolk
Water87, 81 g.48, 81 g.
Calories50 Kcal358 Kcal
Fats0, 0 g.30, 87 g.
Proteins10,52 g.16,76 g.
Carbohydrates1,03 g.1,78 g.
Fiber0 g.0 g.
Potassium143 mg94 mg
Sodium164 mg43 mg
Phosphorus13 mg488 mg
Calcium6 mg137 mg
Magnesium11 mg9 mg
Copper0,006 mg0,025 mg
Iron0, 03 mg3,55 mg
Zinc0,01 mg0,4 mg
Vitamin C0 mg0 mg
Vitamin B1 (Thiamin)0,006 mg0,170 mg
Vitamin B2 (Riboflavin)0,452 mg0,639 mg
Vitamin B3 (Niacin)0,092 mg0,015 mg
Vitamin B5 (Pantothenic acid)0, 119 mg3,807 mg
Vitamin B6 (Pyridoxine)0,004 mg0,392 mg
Vitamin B9 (Folic acid)3 mcg146 mcg
Vitamin B12 (Cobalamin)0,20 mcg3. 11 mcg
Vitamin A01945 IU / 584 mcg
Vitamin D0148 IU
Vitamin E03.16 mg

*Related information:

Egg yolk characteristics

Egg yolk properties

Egg shell

Eggshell properties

Eggshell decoration

punto rojoMore information on eggs.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

29 September, 2022

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