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

Egg white (raw) consist of 0.001% fat, 11% protein, 1% carbs, 0% fiber and 87% water. With 49 of calories per 100g it's 27% lower than other foods in Eggs. In total 0.02% of the calories in Egg white (raw) come from fat, 89.8% from protein and 8.16% from carbohydrates.

  • Low carb Only 0.4 carbs per serving
  • Fructose free Contains no fructose
  • Gluten free
  • Lactose free

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

With 1g of carbs per 100g, Egg white (raw) is low in carbs. It has no Fructose, is Gluten free and has no Lactose.

Nutrition facts

Nutrition facts
per 100g
Egg white (raw)
avg Eggs[1]
Calories (kcal) 49 183.9
Fat (g) 0.001 14.3
Protein (g) 11 13
Carbohydrates (g) 1 0.7
Mono- & Di-Saccharides (g) 1 0.7
Polysaccharides (g) 0 0.7
Fibers (g) 0 0
Sodium (mg) 170 138.6
Water (g) 87 70.4
[1] average of Eggs

Breakdown in percent (%) of total calories

An average portion size (40g) of Egg white (raw) contains

  • 19.6 Calories
  • 0.0004g of Fat
  • 4.4g of Protein
  • and 0.4g of Carbs
  • 68mg of sodium - 4.53% of the RDA for sodium.
  • 4mg of Magnesium, that covers 1.25% of the recommended daily allowance (RDA) for Magnesium.
  • 0.0004mg of Zinc - 0% of the RDA for Zinc.
  • 0.08mg of Iron - 0.67% of the RDA for Iron.
  • 62mg of Potassium - 1.55% of the RDA for Potassium.
  • 0.0004mg of Vitamin C - 0% of the RDA for Vitamin C.
  • 0.04mg of Vitamin B12 - 1.33% of the RDA for Vitamin B12.

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

  • 11 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Eggs have on average 18.57g of proteins per 1 gram of carbs.
  • 0 grams of fat (total average 0.66g, other foods in Eggs 20.43g)
  • 0 grams of fibers (total average 0.13g, other foods in Eggs 0g)

Nutrient distribution per gram

What vitamins are in Egg white (raw)?

per 100g
Egg white (raw)
Vitamin C (mg) 0.001 0
Vitamin E (mg) 0 1.8
Vitamin B1 / Thiamine (mg) 0.02 0.1
Vitamin B2 (mg) 0.32 0.4
Vitamin B6 (mg) 0.001 0.1
Vitamin B9 / Folate (μg) 9 69.9
Vitamin B12 (μg) 0.1 2
Retinol (μg) 0 326.4
beta-Carotene (μg) 0 182.1
[1] average of Eggs

Rich in vitamins?


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]RDA for a 20+ year old male

Minerals in Egg white (raw)

per 100g
Egg white (raw)
Magnesium (mg) 10 12.1
Zinc (mg) 0.001 1.5
Sodium (mg) 170 138.6
Calcium (mg) 10 64.3
Iron (mg) 0.2 2.8
Potassium (mg) 155 144.3
Phosphorus (mg) 20 232.9
[1] average of Eggs

High in minerals?


Again, for every mineral contained in Egg white (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 20+ year old male


1% of Egg white (raw) are carbs, per serving (40g) that is 0.4g of carbs.

Monosachharides and polysaccharides

per 100g
Egg white (raw)
Monosaccharides (g) 1 0.7
Polysaccharides (g) 0 0
Total carbs (g) 1 0.7
[1] average of Eggs

Allergens in Egg white (raw)

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol

Of the 0.001g total fat per 100g, 0.001g are saturated fatty acids (SFA), 0g are monounsaturated fatty acids (MUFA) and 0.001g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.