17 Fit Food calories Dairy and eggs
Egg whites calories and nutrition facts
Per 100 g: 52 kcal — 10.9 g protein, 0.17 g fat and 0.73 g carbs.
The white of a large egg weighs about 33 g and carries more than half of the egg’s protein with almost none of its fat, for roughly 17 kcal. Cartons of liquid egg white are handy for omelettes and protein pancakes, while separated whites whip into meringues, soufflés and pavlova. Raw egg white is rich in selenium and riboflavin.
- High in protein
- Fat-free
- High in selenium
- High in vitamin B2
- Protein 84%
- Fat 3%
- Carbs 6%
- Other 8%
In everyday portions
- 1 piece ≈ 33 g 17 kcal
- 100 kcal is 190 g this much of it gives 100 kcal
- 20 g of protein is 185 g this much to eat for 20 g of protein
- Energy density Very low 0.52 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 52 | 10.9 | 0.17 | 0.73 |
| Cooked | 47 | 10.3 | 0.17 | 1.1 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 52 kcal 3%
- Protein 10.9 g 22%
- Fat 0.17 g <1%
- Carbs available, without fibre 0.73 g <1%
- Fibre 0 g
- Salt 0.41 g 7%
Where the calories come from
- Protein 84%
- Fat 3%
- Carbs 6%
- Other 8%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.004 mg <1%
- Vitamin B2 (riboflavin) 0.439 mg 31%
- Vitamin B3 (niacin) 0.105 mg <1%
- Vitamin B5 (pantothenic acid) 0.19 mg 3%
- Vitamin B6 0.005 mg <1%
- Folate (B9) 4 µg 2%
- Vitamin B12 0.09 µg 4%
- Choline 1.1 mg
Minerals
- Potassium 163 mg 8%
- Calcium 7 mg <1%
- Phosphorus 15 mg 2%
- Magnesium 11 mg 3%
- Iron 0.08 mg <1%
- Zinc 0.03 mg <1%
- Copper 0.023 mg 2%
- Manganese 0.011 mg <1%
- Selenium 20 µg 36%
- Iodine 7.5 µg 5%
- Sodium 166 mg 7%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Fat-free
- High in selenium
- High in vitamin B2
Cooked
Energy and macros
- Energy 47 kcal 2%
- Protein 10.3 g 21%
- Fat 0.17 g <1%
- Carbs available, without fibre 1.1 g <1%
- Fibre 0 g
- Salt 0.39 g 6%
Where the calories come from
- Protein 87%
- Fat 3%
- Carbs 9%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.006 mg <1%
- Vitamin B2 (riboflavin) 0.35 mg 25%
- Vitamin B3 (niacin) 0.078 mg <1%
- Vitamin B5 (pantothenic acid) 0.18 mg 3%
- Vitamin B6 0.007 mg <1%
- Folate (B9) 7.9 µg 4%
- Vitamin B12 0.056 µg 2%
- Choline no data
Minerals
- Potassium 147 mg 7%
- Calcium 6.7 mg <1%
- Phosphorus 14.7 mg 2%
- Magnesium 9.7 mg 3%
- Iron 0.067 mg <1%
- Zinc 0.025 mg <1%
- Copper 0.023 mg 2%
- Manganese 0.011 mg <1%
- Selenium 6.1 µg 11%
- Iodine no data
- Sodium 155 mg 6%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Fat-free
- Source of vitamin B2
Dairy and eggs
Among dairy foods and eggs
The category in the 17 Fit catalog: 170 foods. Compared per 100 g.
- 92% Fewer calories than 92% of dairy foods and eggs.
- 87% More selenium than 87% of dairy foods and eggs.
- 83% More vitamin B2 than 83% of dairy foods and eggs.
Similar in composition
The foods with the nearest calories and macros.
- Greek yogurt 73 kcal
- Kefir 40 kcal
- Milk 52 kcal
- Natural yogurt 61 kcal
- Cottage cheese 121 kcal
- Eggs 143 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 172183.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.