Egg white protein scores DIAAS above 1.0. Rated excellent (Herreman et al., Food Sci Nutr 2020). Per 100 g: 52 kcal, 10.9 g protein, under 1 g fat. Three large whites match one whole egg in protein.
How should I track Egg, white, raw, fresh?
Egg, white, raw, fresh 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, raw, fresh, 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.