Whole eggs build more muscle than whites. RCT (van Vliet et al., Am J Clin Nutr 2017). Per 100 g whites: 52 kcal, 11 g protein, 0.2 g fat. Whites are almost pure protein — but the yolk adds anabolic signals.
How should I track Egg White (raw)?
Egg White is a good source of protein. Eggs are simple to track, but size matters more than you think. A "large" egg can range from 45 to 70 g without the shell, which means calorie content varies by up to 50%. Research shows portion estimation errors reach 50–200% for protein-dense foods (Almiron-Roig et al., Appetite 2013). For accurate tracking of Egg White, crack and weigh on a kitchen scale — it takes two seconds. Cooking method matters too: a boiled egg is roughly 70 calories, while fried in 5 g oil it jumps to about 110. Log cooking fat separately.