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Home/Food Benefits/Egg White
Dairy

What Is Egg White Good For?

FoodData CentralUpdated 30 March 2026

Egg White is a dairy product that is low in calories. It is a good source of protein. Discover the nutritional benefits and how egg white can support your health goals.

Egg White provides 126.4 calories, 26.5g protein, 1.8g carbohydrates, and 0.4g fat per cup (243g). It can be part of a balanced diet as part of a varied nutritional plan.

Key Benefits of Egg White

  • Excellent source of protein for muscle building
  • Very low in fat while providing good protein
  • Low in carbohydrates, suitable for keto diets
  • Very low in sugar
  • Source of selenium, an important antioxidant mineral

Egg White Is Best For

Muscle recoveryLow-fat dietsLow-carb dietsBlood sugar management

Nutrition Highlights

  • 26.5g of protein per serving

Complete Nutritional Profile

Per cup (243g)

126.4

cal

1.8g

carbs

26.5g

protein

0.4g

fat

0g

fiber

Related Foods

1% Milk

13 cal | 1g protein

2% Milk

488 cal | 32.2g protein

Activia Peach Yogurt

82 cal | 2.9g protein

Activia Strawberry Yogurt

88 cal | 3.5g protein

Learn More About Egg White

Is Egg White Healthy?Calories in Egg WhiteCarbs in Egg WhiteProtein in Egg WhiteFat in Egg WhiteFiber in Egg WhiteAll Dairy

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