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Calories in Egg Whites

Written by Diet Bites


Egg Whites, Calories & Health Notes

Egg whites are very low in calories, have no fat, no cholesterol, and are loaded with protein.

Based on one large egg: Egg Whites contain 17 calories. Egg Yolk Calories

White Less Risky Raw Than Yolk

The egg white is less likely than the yolk to harbor dangerous salmonella, but due to the health risks that raw eggs present, consumption is highly discouraged by medical experts.

Athletes Consume Raw Eggs for Protein Values

Many athletes drink raw egg concoctions, and other than being unsafe, it is not for the 'weak at stomach' individuals.

Low Calorie Egg White Frosting Recipe

Take note that using raw eggs poses risks - so use this recipe at your own risk.

For a lighter, low calorie frosting I whip several egg whites, and add a touch of imitation vanilla and Splenda to the bowl for frosting cakes. I use cream of tartar in the whites as I'm whipping them into a fluffy frosting.

The Splenda and vanilla are added after the whites fluff.

I use about half a dozen egg whites for a regular size cake, and about a teaspoon of cream of tartar and vanilla. The amount of Splenda used depends upon how sweet I want my frosting to taste.

I've never gotten ill when eating this recipe, but that doesn't mean that it's 100% safe to consume.

Again, use your own logic and discretion. If you end up with tainted eggs, you most likely will get ill. And illnesses related to raw egg consumption can become quite serious.

Calories, Nutrition Facts for Egg Whites

Nutritional Elements


100 g

1 Large Egg White

1 Cup of Whites

Energy, Calories kcal 52 17 126
Protein g 10.90 3.60 26.49
Total lipid (fat) g 0.17 0.06 0.41
Carbohydrates g 0.73 0.24 1.77
Fiber, total dietary g 0.0 0.0 0.0
Sugars, total g 0.71 0.23 1.73
Calcium, Ca mg 7 2 17
Iron, Fe mg 0.08 0.03 0.19
Magnesium, Mg mg 11 4 27
Phosphorus, P mg 15 5 36
Potassium, K mg 163 54 396
Sodium, Na mg 166 55 403
Zinc, Zn mg 0.03 0.01 0.07
Vitamin C mg 0.0 0.0 0.0
Thiamin mg 0.004 0.001 0.010
Riboflavin mg 0.439 0.145 1.067
Niacin mg 0.105 0.035 0.255
Vitamin B-6 mg 0.005 0.002 0.012
Folate, DFE g 4 1 10
Vitamin B-12 g 0.09 0.03 0.22
Vitamin A, RAE g 0 0 0
Vitamin A, IU IU 0 0 0
Vitamin E mg 0.00 0.00 0.00
Vitamin K g 0.0 0.0 0.0
Lipids - There are none, as well as zero cholesterol values.

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