Group · Dairy
Egg white
The egg white, also called albumen, is the translucent part that surrounds the yolk. Once cooked, it turns white and firm, hence its name. Highly prized by athletes and people watching their figure, it is a source of very high-quality protein that is almost free of fat. With only 47.3 kcal per 100 g, it has a remarkable nutritional profile: nearly 10.3 g of protein, almost no carbohydrate and 0.17 g of fat. It is available fresh (separated from the yolk), pasteurised in cartons or as a powder. Versatile in the kitchen, egg white suits both savoury and sweet recipes and fits easily into a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 47 kcal |
| Kilojoules | 201 kJ |
| Protein | 10,3 g |
| Carbohydrate | 1,2 g |
| Fat | 0,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B20,35 mg25 %
- Selenium6,1 µg11 %
- Potassium147 mg7 %
- Vitamin B97,9 µg4 %
- Vitamin B50,18 mg3 %
- Magnesium9,67 mg3 %
- Copper0,02 mg2 %
- Vitamin B120,06 µg2 %
See the other 8 nutrients
- Phosphorus14,7 mg2 %
- Calcium6,67 mg1 %
- Manganese0,01 mg1 %
- Vitamin B10,01 mg1 %
- Vitamin B60,01 mg1 %
- Vitamin B30,08 mg0 %
- Iron0,07 mg0 %
- Zinc0,03 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The egg white stands out for its exceptional nutrition facts if you are watching your weight: plenty of protein, almost no calories and no fat. Its protein, rich in essential amino acids such as leucine, makes it a great ally for fullness and for maintaining muscle mass.
How to eat it? In a light omelette, whisked into stiff peaks for soufflés or meringues, scrambled, or added to a batter. Allow 1 to 3 whites per portion depending on your needs. It is always better to eat it cooked: raw white contains avidin, which interferes with the absorption of certain vitamins, and cooking clearly improves the digestibility of the protein.
- Smart pairings: with vegetables, fresh herbs or a little low-fat cheese such as 0% fat fromage blanc for a meal that is high in protein and low in fat.
- Storage: separated whites keep for 2 to 3 days in the fridge in an airtight container, and freeze very well.
- Breakfast or snack: ideal for starting the day or rounding out a protein snack.
Tip for active people: egg white is a classic for cutting and lean bulking. After training, it helps muscle recovery thanks to its complete protein. You can combine it with a source of carbohydrate (oat flakes, rice) to replenish glycogen, or with other eggs such as the whole egg depending on your calorie goals. To go further, our protein snack ideas and our guidance on nutrition for fitness will help you structure your intake.
Weight control: low in calories and filling, egg white fits perfectly into a weight-loss programme. Watch the preparation, though: adding lots of fat, cheese or cured meats pushes up the energy count. Cook it without too much oil to keep its benefit. You can also vary things with other high-protein dairy products and eggs, such as semi-skimmed ricotta, to diversify flavours without weighing down your meals. Versatile, inexpensive and light, egg white remains one of the best allies of a balanced diet.