Egg whites (raw) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Egg white (raw)

Egg whites (raw) consist of 0% fat, 11% protein, 1% carbs, 0% fiber and 87% water. With 49 of calories per 100g Egg whites (raw) are 27% lower than other foods in Eggs. In total 0% of the calories in Egg whites (raw) are from fat, 90% from protein and 8% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.4g carbs in a serving of 40g
  • Low Glycemic Load Glycemic Load: 0.0

Can you eat Egg whites (raw) for a low carb diet?

With 0.4g of carbs and a Glycemic Load of 0 in a portion of 40g, Egg whites (raw) can be consumed for a ketogenic or low-carb diet. Egg whites (raw) contain no Fructose, are Gluten free and have no Lactose.

Egg whites (raw): nutrition facts & data

Nutrition facts
per 100g
Egg whites (raw)
avg Eggs[1]
Calories (kcal) 49.0 183.9
Fat (g) 0.0 14.3
Protein (g) 11.0 13.0
Carbohydrates (g) 1.0 0.7
Mono- & Di-Saccharides (g) 1.0 0.7
Polysaccharides (g) 0.0 0.7
Fibers (g) 0.0 0.0
Sodium (mg) 170.0 138.6
Water (g) 87.0 70.4
[1] average of Eggs

Breakdown in percent (%) of total calories

An average portion size (40g) of Egg whites (raw) contain:

  • 19.6 Calories
  • 0.0g of Fat
  • 4.4g of Protein
  • and 0.4g of Carbs
  • 68.0mg of sodium - 0.0% of the RDA for sodium.
  • 4.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.0mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.1mg of Iron - 0.0% of the RDA for Iron.
  • 62.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 0.0mg of Vitamin B12 - 0.0% of the RDA for Vitamin B12.

For every gram of carbs in Egg whites (raw) you get

  • 11.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Eggs have on average 18.19g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Eggs 19.99g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Eggs 0.00g)

Nutrient distribution per gram

What vitamins are in Egg whites (raw)?

Vitamins
per 100g
Egg white (raw)
avg[1]
Vitamin C (mg) 0.0 0.0
Vitamin E (mg) 0.0 1.8
Vitamin B1 / Thiamine (mg) 0.0 0.1
Vitamin B2 (mg) 0.3 0.4
Vitamin B6 (mg) 0.0 0.1
Vitamin B9 / Folate (μg) 9.0 69.9
Vitamin B12 (μg) 0.1 2.0
Retinol (μg) 0.0 326.4
beta-Carotene (μg) 0.0
[1] average of Eggs

Are Egg whites (raw) rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (40g) for Egg white (raw) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Egg whites (raw)

Minerals
per 100g
Egg white (raw)
avg[1]
Magnesium (mg) 10.0 12.1
Zinc (mg) 0.0 1.5
Sodium (mg) 170.0 138.6
Calcium (mg) 10.0 64.3
Iron (mg) 0.2 2.8
Potassium (mg) 155.0 144.3
Phosphorus (mg) 20.0 232.9
[1] average of Eggs

Are Egg whites (raw) high in minerals?

info

Again, for every mineral contained in Egg whites (raw) we looked at the portion size (40g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Egg whites (raw)

1.0% of Egg whites (raw) are carbs, per serving of 40g that makes 0.4g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Egg white (raw)
avg[1]
Monosaccharides (g) 1.0 0.7
Polysaccharides (g) 0.0 0.0
Total carbs (g) 1.0 0.7
[1] average of Eggs

How high are the Glycemic Index and the Glycemic Load for Egg whites (raw)?

The Glycemic Index of Egg whites (raw) is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Egg whites (raw)

  • are Gluten free
  • have no Lactose
  • no Fructose

Fatty acids and cholesterol in Egg whites (raw)

Of the 0.0g total fat per 100g in Egg whites (raw), 0.0g are saturated fatty acids (SFA), 0.0g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

Alternative and similar foods to Egg whites (raw)