Calories in raw egg white

Dec-27-2019 Author: KoshkaS

How many calories are in the white of a chicken egg, what dietary properties it has, all this is very interesting for those who are trying to lead a healthy lifestyle, monitor their health and figure. So we will try to answer these questions in the next article.

So here it is:

Chicken eggs occupy a prominent place in the menu of modern man. They are one of the healthiest foods. All the nutrients in eggs are balanced and well absorbed by the body.

A chicken egg contains 12.7% complete animal protein, containing essential amino acids, and 11.5% fat. They contain various vitamins: A, B1, B6, D and E. The yolk is richest in vitamins. The egg contains many useful minerals, including phosphorus, iron, calcium, potassium, as well as trace elements (iodine, copper, cobalt).

How to boil an egg correctly:

  • Never boil eggs straight from the refrigerator because cold eggs are likely to burst if immersed in hot water.
  • Use a kitchen timer. Trying to guess the time, or remember to look at the clock, you will not achieve the desired degree of “cookiness”.
  • The pan should preferably be small, because if you boil several eggs in a large pan, they may break against each other.
  • At the blunt end of the eggs, inside, there is a pad where air collects. Usually, during boiling, the pressure there increases, and as a result, the egg may crack. To avoid this, pierce the egg with a needle and let the steam escape.
  • Never put eggs on high “fast” heat, cook on medium. If you don't use a timer, don't cook the eggs for too long - the yolks may turn black and literally become rubbery.
  • If the eggs are very fresh (less than four days old), they will take a little longer - about 30 seconds.

And about calories:

Use in cooking

Egg whites are the basis for making the airy meringue dessert. Meringue is deposited both in the form of a cake and used as a layer for cakes. To do this, the protein mass is applied to the pie and baked until a crispy crust forms. The main condition is not to burn the baked goods. The meringue is prepared for at least 1 hour at a temperature of 70 degrees.

Protein cream is widely used in the confectionery industry for decorating cakes and filling baskets, eclairs, and tubes. To diversify the taste and color, flavors and dyes are added to its composition.

Fresh proteins are placed in raw minced meat as a binding agent so that finished products (cutlets, meatballs) do not fall apart. Boiled eggs are added to appetizers, salads, and soups.

Folk recipes

Chicken egg white is used for medical purposes to stop severe nosebleeds, relieve pain from burns, restore a lost voice, and eliminate a sore throat.

Remember, eggs are not only a tasty and nutritious product, they are a natural remedy to combat many ailments. Poultry protein is used in cooking, folk medicine and cosmetology to create confectionery products, snacks, salads, and improve the condition of the body from the outside and inside.


Egg white is a source of easily digestible protein, from which, according to Darwin's theory, the first cellular structures arose 3.8 billion years ago. Proteins play an important role in the human body. Thanks to them, metabolism, respiration and digestion processes are carried out. Protein deficiency in the body leads to weakening of the skeleton, thinning of the mucous membranes, deterioration of the protective barrier, susceptibility to various infections, and rapid aging. Egg white has bacterial activity, strengthens the cardiovascular system, and increases the level of “good” cholesterol. Used externally to treat skin problems, damaged joints, strengthen nails, hair, give firmness and elasticity to the dermis.

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Nutritional value and chemical composition of “Chicken egg white”.

The energy value of chicken egg white is 48 kcal.

Main source: Skurikhin I.M. and others. Chemical composition of food products. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Chemical composition

100 g of egg white contains 48 kcal. Due to its low nutritional value, the product is classified as dietary and is approved for use during weight loss. However, you must ensure that the eggs are fresh. To determine their “age” they need to be placed in water.

A fresh egg lies horizontally at the bottom of the dish. A product aged for 7-10 days is turned over with its blunt end up and begins to float. The vertical position of the egg, suspended in water, indicates 2-3 weeks of age, and the floating one indicates 6-7 weeks of “experience”. The fact is that a puga (air chamber) is formed between the albumen and subshell membranes. Over time, moisture evaporates through the pores, which helps to increase this space. As a result, the older the egg, the larger the air chamber and, accordingly, its ability to float. The optimal shelf life of the product is 2 weeks.

How many calories are in protein?

Before answering this question, let’s consider what chicken protein consists of. It turns out that 80% to 85% of egg white is just water. Fat in egg white is no more than 0.5-1% of its composition. Proteins account for 12.5-14%, carbohydrates – up to 1%. It is this composition that explains the low calorie content of egg white.

The amount of protein lentils contain is 23 grams per. Seitan is a great food for vegans because of its texture, flavor, and high protein value. Unlike tofu, seitan is a meat substitute that mimics the texture of chicken, making it ideal for sandwiches, soups, or any food traditionally used for meat. Seitan is made from wheat gluten. In 100 g of seitan you can find 24 g of protein.

This grain is not only high in protein, but also low in cholesterol and a good source of fiber. Consuming quinoa is often a good idea not only for vegans, but also for those who want to consume healthy protein. Plus, some quinoa varieties only take 20 minutes to prepare. You will know that you should stop cooking when the winch becomes slightly translucent. You can also make quinoa salads or use quinoa instead of rice. Chickpeas are a very common bean in Mediterranean cuisine.

Protein accounts for up to a quarter of the calories of the total calorie content of the product. As a rule, the white of one egg contains from 15 to 20 kilocalories.

Having a low calorie content, egg white is not without a lot of beneficial properties. It contains B vitamins, enzymes (dipepsidase, protease, diastase) and amino acids necessary to maintain normal functioning of the human body.

They can be eaten, cooked, fried, fried and even in flour form and in addition to providing protein, they are also a good source of fiber and calories. Although high in calories, chickpeas have no cholesterol since the lipids they contain are unsaturated.

The amount of protein contained in chickpeas is 20 g/. The monounsaturated fat found in almonds has been shown to reduce heart disease. In addition to eating them as a snack, you can try adding them to salads as they will give them a unique twist as well as an extra dose of protein.

The benefits of eggs for the body

There are at least several reasons to use this product. Let's study them so as not to be unfounded.

  1. The yolk contains vitamin D, which is necessary for children and adolescents, because it contributes to the proper formation of teeth, bones, skeleton and nervous system. Eggs are second only to badger and fish oil in terms of the content of this vitamin.
  2. Egg white can eliminate headaches, as it is responsible for normalizing blood pressure in our body. Both arterial and intracranial.
  3. Vitamin B4, which is contained in protein, has a beneficial effect on the nervous system and activates mental activity.
  4. Eggs are able to cleanse your body of toxins and expel excess fluid from the body.
  5. Eggs have a positive effect on the reproductive system of men and women. Since their consumption produces serotonin.
  6. The presence of folic acid indicates that eggs are a very important product for pregnant women, which helps the fetus develop normally.
  7. Omega acids cleanse blood vessels and prevent the development of their diseases.
  8. Vitamin E, which is part of eggs, is responsible for beauty, namely, it helps maintain healthy hair, skin and nails.
  9. The presence of calcium in eggs suggests that this product helps maintain teeth and bones in good condition.
  10. Egg white is characterized by rapid digestibility by the body. Moreover, eggs are one of those rare products that are completely absorbed by the body.
  11. Eggs help avoid depression and mood swings. They relieve insomnia and promote good sleep, so if you have such problems, you should eat this protein product three hours before bedtime.
  12. Due to their high protein content, eggs are recommended for athletes who want to gain muscle mass.
  13. Eggs are an excellent product for losing weight. Calorie content 1 pc. boiled egg white is 18 kcal. Agree, very little. Therefore, for weight loss to be effective, it is better to eat eggs without the yolk. Since it contains 64 kcal, which exceeds the calorie content of 1 piece. boiled egg white almost 3.5 times.

Girl eating an omelette

The effect of protein on muscle mass

Why do all bodybuilders eat eggs? The fact is that they contain a lot of protein, which is necessary for gaining muscle mass. Without regular physical activity and protein intake, muscles will not grow.

In addition, during intense strength training, protein fibers are damaged, resulting in the need to restore them, and the need for amino acids increases.

Should I drink powdered eggs? This product contains 3 times more protein than boiled eggs. Therefore, it is necessary to use the supplement correctly.

Egg protein increases the level of hemoglobin and testosterone, supplies a large amount of leucine (BCAA amino acid), effectively satisfies the feeling of hunger, increases the athlete's strength capabilities, restores damaged fibers after training, and is completely absorbed.

Protein is taken based on the calculation of 2 g of protein per 1 kg of weight. Thus, the daily dose of egg powder is 3-4 scoops. During a training day, the product is consumed four times: in the morning on an empty stomach, 30 minutes before training, immediately after it and immediately before bed.

After gaining weight, “drying” should occur on the eggs. First, the muscles increase mass, then get rid of excess fluid, making the body look lean.

Intensive training while “drying” muscles helps to acquire beautiful relief.

Studies have found that eating 3 eggs in the morning on an empty stomach doubles the growth rate of muscle mass. It is not recommended to give up yolks, as they improve protein absorption.

A chicken egg is one of the healthiest foods for a bodybuilder’s body, containing all the essential amino acids for nutrition and muscle recovery after sports. In order to support the body, it is recommended to consume exclusively thermally cooked protein. This way it is absorbed faster and does not pose a threat of salmonellosis infection.

To gain muscle mass, it is recommended to eat 6-8 eggs per day. At the same time, protein should account for 25-30% of the daily diet. The more intense the load, the higher the body's need for proteins. In addition to eggs, the athlete’s menu should include seafood, legumes, cottage cheese, milk, and low-fat meat.

Remember, gaining muscle mass is only possible through a combination of two key factors: a balanced diet and regular physical activity.

Protein alone will not increase your muscle mass. To grow, muscles need “fuel”, which is supplied to the body by carbohydrates. Glucose deficiency triggers the processes of using up glycogen reserves and destroying your own protein. As a result, a person will practice without getting results.

For muscle development, 55-65% of the daily diet should come from complex carbohydrates: brown rice, bananas, pears, hard grain flour products, porridge. You should not give up fats, they ensure the normal functioning of metabolism. Lipids account for 10-15%. Preference should be given to fats of vegetable origin (olive, corn oil).

Egg white

Egg white is a powerful immunostimulant that has pronounced bactericidal properties.
It is a colorless, odorless, viscous liquid that has adhesive properties. When whipped, it acquires a dense foam-like consistency. It turns white during heat treatment. The product improves brain function and participates in hematopoiesis processes. In terms of nutritional value, one egg replaces 50 g of meat and 200 ml of milk. Protein has the highest degree of digestibility among animal products (98%).

Harm to eggs

You may be interested in: Benefits and calorie content of scrambled eggs from 2 eggs

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Everything has a downside. Let's look at why eggs should be eaten in moderation.

  1. Don't forget that consuming too much protein can harm your body. Just eat your norm: 1.5-2.5 grams of protein per kilogram of a person’s weight.
  2. There is still debate about whether egg yolks contain cholesterol. However, defenders of this product argue that cholesterol is divided into harmful and beneficial, and eggs contain the latter type.
  3. There is also egg intolerance. Moreover, they can cause allergic reactions in some people.
  4. Don't forget that fried eggs contain bad cholesterol. It is better to use them in any other form (preferably boiled).
  5. You should not eat eggs if you have gallbladder diseases.

Fried eggs

Heat treatment - calorie content of boiled protein and fried protein

It is no secret that the calorie content of a dish largely depends on the method of its preparation.

In order to preserve all the beneficial properties of egg white and at the same time not increase its calorie content, the optimal heat treatment for this product is boiling it. The calorie content of boiled egg white is about 40-44 kilocalories per 100 grams of the finished product.

Vegetarian diet high in protein. Following a vegetarian diet can be very healthy and beneficial, but most vegetarians, including vegetarians who want to be vegetarian but are not yet vegetarian vegetarians, are concerned about getting enough protein.

Most people are used to getting the proteins needed for our meat bodies to function properly, but what other foods contain proteins? Are plant-based proteins “incomplete” or of lower quality? Luckily, with a little extra attention, you won't have any problems meeting your protein needs even if you give up meat. There are many vegetarian options that are high in protein. Did you know that most foods, including vegetables, contain some of the essential nutrients for muscle development?

The calorie content of fried egg whites will be higher due to the fact that additional fats are used during the frying process. And if you fry a whole egg, then the calorie content of the dish reaches 360 kilocalories per 100 grams of product.

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Chicken eggs are in every person’s diet, because they are rich in elements that are beneficial to our body and can be an excellent breakfast, lunch or dinner. But at the same time, their consumption in large quantities can negatively affect health, and if we are talking about losing weight, then the daily norm decreases even more. Eggs are a product that is healthy as long as it is consumed correctly, but if you break even one rule, the result will not be as good as expected. To understand how and in what quantity to eat them, you need to know how much BJU is in a chicken egg, what its calorie content is and what elements it is rich in.

If you're not paying attention, it's easy to miss some of the great resources. Who knew a cup of broccoli had 3 grams of protein? Nuts, seeds, soy products, grains, eggs and dairy products are good choices for getting protein without having to eat meat. Each food group contains different amino acids, which are the building blocks of proteins. They also have varying levels of protein quality. There is no need to consume certain foods in special combinations, as nutritionists thought.

When you include different types of these foods in your diet, you can be sure that you are consuming all the amino acids needed for muscle growth and cell repair. Nuts give us a good dose of protein, as well as some heart fatty acids and antioxidants. They also contain a lot of fiber. So, if you eat a lot of nuts, you will get an important source of protein that will work for your body. Peanuts, almonds, pistachios, cashews and pine nuts are the nuts with the highest protein content, while chestnuts and hazelnuts, although they contain some protein, are the lowest.

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