FoodScore
0/ 100
Goodother· 100 g

Egg White Raw

Egg whites receive a 'Good' FoodScore of 66/100, primarily due to their high protein content and minimal processing. They offer a lean source of protein with very few calories.

  • Egg whites are an excellent source of protein, providing 10.1g per 100g serving.
  • With only 48 calories per 100g, they are a very low-calorie food choice.
  • This food is minimally processed (NOVA 1), indicating a whole food form.
  • Egg whites contain no added sugar, saturated fat, or trans fat.
  • They are low in micronutrients, with most vitamins and minerals at 0-3% DV per 100g.
  • Scores +11 points above the other category average (55/100 across 36 foods).
Fiber
0g
0% of Daily Value
Protein
10.1g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
144mg
6% of Daily Value
+
What it brings to the table
Protein (10.1g)+6
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 66

Egg whites achieve a FoodScore of 66 out of 100, placing them in the 'Good' category. The primary driver for this score is their impressive protein content, which contributes a significant bonus. With 10.1 grams of protein per 100-gram serving, egg whites are recognized as a valuable source of this essential macronutrient, earning them +6 points. Additionally, their classification as a minimally processed food (NOVA class 1) provides a substantial +10 bonus, reflecting their natural state and lack of industrial alteration. This means they retain their inherent nutritional integrity. Egg whites benefit from having no penalties, as they contain 0 grams of added sugar, 0 grams of saturated fat, and a very low sodium content of 144mg per 100g, all well within healthy limits. They are also very low in calories, at just 48 calories per 100g. However, the score is not higher because egg whites are notably lacking in most micronutrients, such as vitamins D, B12, folate, C, and A, as well as minerals like calcium, iron, magnesium, and zinc, all of which are present at 0-3% of the Daily Value. To achieve a higher score, egg whites would need to offer a broader spectrum of vitamins and minerals.

Health benefits

What the nutrients in egg white raw actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Egg whites are a complete protein source, meaning they contain all nine essential amino acids necessary for the body. With 10.1 grams of protein per 100-gram serving, they provide a substantial amount of this macronutrient, which is crucial for muscle protein synthesis. This makes them an excellent food for individuals looking to build or maintain muscle mass, as well as support recovery after physical activity. Dietary guidelines emphasize adequate protein intake for overall health, and egg whites offer a lean, efficient way to meet these needs without excess fat or calories.

Aids in Weight Management

Due to their high protein content and low calorie density, egg whites can be a valuable component of a weight management strategy. Protein is known to promote satiety, helping individuals feel fuller for longer and potentially reducing overall calorie intake. A 100-gram serving contains only 48 calories while delivering 10.1 grams of protein, making it a nutrient-dense choice that can contribute to a calorie deficit without sacrificing essential nutrients. Incorporating egg whites into meals can help manage hunger and support healthy eating habits.

Promotes Heart Health

Egg whites are naturally fat-free and cholesterol-free, which can be beneficial for heart health. They contain 0 grams of saturated fat and 0 grams of trans fat per 100-gram serving, aligning with dietary recommendations to limit these types of fats for cardiovascular well-being. While whole eggs contain cholesterol, the isolated egg white provides a lean protein option that does not contribute to dietary cholesterol intake. This makes them a suitable choice for individuals monitoring their lipid profiles or following a heart-healthy diet.

Low in Sodium and Free of Added Sugar

Egg whites are naturally low in sodium, with only 144mg per 100-gram serving, and contain no added sugar. This nutritional profile is advantageous for managing blood pressure and reducing the risk of chronic diseases associated with high sugar intake. Many processed foods contribute significantly to daily sodium and added sugar limits, but egg whites offer a clean, unprocessed ingredient that helps maintain a balanced diet. Choosing foods free from added sugars and low in sodium supports overall metabolic health.

How to eat it

Egg whites are a versatile ingredient in the US diet, primarily valued for their pure protein content and minimal calories. They are commonly used in breakfast dishes, baked goods, and as a binding agent in various recipes. Their neutral flavor makes them easy to incorporate into both sweet and savory preparations, offering a lean protein boost without altering the taste profile of a dish. They are often consumed as part of a balanced meal.

For a protein-rich breakfast, scramble egg whites with vegetables like spinach and bell peppers.
Incorporate egg whites into smoothies for an undetectable protein boost without adding fat or cholesterol.
Use egg whites as a low-calorie binder in meatballs, meatloaves, or homemade veggie burgers.
Whip egg whites into stiff peaks to create light and airy meringues or soufflés, reducing the calorie density of desserts.
Things to keep in mind

While generally safe for most people, the primary caution with raw egg whites is the potential for salmonella contamination. Cooking egg whites thoroughly eliminates this risk. Some individuals may also have an egg allergy, which can cause symptoms ranging from mild skin reactions to severe anaphylaxis. It is important for those with known allergies to avoid egg whites. For the general population, consuming cooked egg whites in normal serving sizes presents no widely documented health cautions or interactions with medications.

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Reader questions
Are raw egg whites healthy?
Cooked egg whites are a very healthy food, scoring 66/100 on FoodScore. They are an excellent source of protein and very low in calories, fat, and sodium. However, raw egg whites carry a risk of salmonella contamination and contain avidin, which can interfere with biotin absorption, though this is usually only a concern with very large, consistent consumption.
Are egg whites good for weight loss?
Yes, egg whites are good for weight loss. They are high in protein (10.1g per 100g) and very low in calories (48 per 100g), which helps promote satiety and reduce overall calorie intake. Their lack of fat and added sugar also makes them an excellent choice for managing calorie goals.
Are egg whites ultra-processed?
No, raw egg whites are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone minimal changes that do not alter their nutritional integrity, such as separation from the yolk.
How should I cook egg whites safely?
To cook egg whites safely and eliminate the risk of salmonella, ensure they reach an internal temperature of 160°F (71°C). This can be achieved by scrambling, baking, or poaching them until they are firm and opaque. Avoid consuming raw or undercooked egg whites.
What can I use as an alternative to egg whites?
For a protein alternative, consider plant-based proteins like tofu, tempeh, or legumes, though their nutritional profile will differ. For baking or binding, aquafaba (the liquid from canned chickpeas) can often be used as a vegan substitute for whipped egg whites, and flax eggs can replace whole eggs in some recipes.
Do egg whites contain any vitamins or minerals?
While egg whites are rich in protein, they are not a significant source of most vitamins and minerals. Per 100g, they provide only 1-3% of the Daily Value for potassium, calcium, iron, and magnesium, and 0% for vitamins D, B12, folate, C, and A. The majority of micronutrients in an egg are found in the yolk.
Are egg whites good for building muscle?
Yes, egg whites are excellent for building muscle. They provide 10.1 grams of high-quality, complete protein per 100g, which is essential for muscle growth and repair. Their low-fat, low-calorie profile allows for significant protein intake without adding excess energy, making them ideal for muscle-building diets.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 323697)Updated 2026-04-20