Pumpkin seeds are high in zinc, good for the immune system.
NutriVals is a free database of Nutrition Facts.

Chicken Egg (white)


The white part of a chicken egg, also known as the egg white or albumen, is the clear, viscous liquid that surrounds the yolk. It is a good source of protein and other nutrients, making it a valuable addition to a healthy diet.

One of the biggest benefits of the egg white is that it is a good source of protein. Protein is an essential nutrient that is important for maintaining strong muscles, bones, and connective tissue. A single egg white contains around 3.6 grams of protein, making it a convenient and affordable source of this nutrient. Egg whites are also a good source of selenium, which is important for a healthy immune system, and they are low in calories, making them a good choice for people who are trying to lose weight or who are watching their calorie intake.

One potential drawback of egg whites is that they are low in other nutrients. Unlike the yolk, which is a good source of vitamins and minerals, the egg white contains very little in the way of vitamins and minerals. Additionally, some people may be allergic to egg whites or may have sensitivities to them, which can cause symptoms such as hives or digestive problems.

Overall, the egg white is a nutritious and delicious food that offers many health benefits. While it is low in vitamins and minerals, it can still be a healthy choice when consumed as part of a balanced diet. It is important to eat egg whites in moderation and to choose other sources of protein and nutrients as well, such as lean meats, fish, and plant-based proteins.

Chicken Egg (white) is a food in the "Eggs" category and it is high in proteins. It is a food with a very low energy density: 100g provide about 2% of the recommended daily energy intake. Chicken Egg (white) as a high content of , which is why its daily consumption should be limited. Chicken Egg (white) is rich in minerals. The most present mineral is Sodium (Na) and in 100g it contains enough Selenium (Se) to provide 36% of the daily requirement. The most common vitamin is Riboflavin (B2) and in 100g it contains enough Riboflavin (B2) to provide 33% of the daily requirement.

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

Energy 52 kcal
217 kJ
Water 87.57 g
88 ml
Protein 10.9 g 22%
Carbohydrate 0.73 g 0%
Sugars 0.71 g 1%
Fat 0.17 g 0%


Calcium (Ca) 7 mg 1%
Magnesium (Mg) 11 mg 3%
Phosphorus (P) 15 mg 1%
Potassium (K) 163 mg 3%
Sodium (Na) 166 mg 7%
Zinc (Zn) 0.03 mg 0%
Copper (Cu) 0.023 mg 3%
Selenium (Se) 0.02 mg 36%


Thiamin (B1) 0.004 mg 0%
Riboflavin (B2) 0.439 mg 34%
Niacin (B3) 0.105 mg 1%
Pyridoxine (B6) 0.005 mg 0%
Folate (B9) 0.005 mg 1%
Cobalamine (B12) 9.0E-5 mg 4%

Amino acids

Arginine 0.648 g
Histidine 0.29 g 41%
Lysine 0.806 g 38%
Aspartic acid 1.22 g
Glutamic acid 1.55 g
Serine 0.798 g
Threonine 0.449 g 43%
Glutamine 0.65 g
Cysteine 0.287 g
Glycine 0.413 g
Proline 0.435 g
Alanine 0.704 g
Isoleucine 0.661 g 47%
Leucine 1.02 g 37%
Methionine 0.399 g 38%
Phenylalanine 0.686 g 39%
Tryptophan 0.125 g 45%
Tyrosine 0.457 g
Valine 0.809 g 44%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Chicken Egg (white) is high in proteins.

Carbohydrates: 6.2%
Fats: 1.4%
Proteins: 92.4%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Riboflavin (B2). Riboflavin (B2) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Riboflavin (B2) helps the body grow and produce red blood cells.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Sodium (Na). Sodium (Na) is labeled as macromineral because the body needs it in high amount. Sodium (Na) helps the body mantain proper fluid balance, nerve transmission, and muscle contraction.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

Essential amino acids relative proportion

This graph shows the percentage of each essential amino acid in relation to the one most present. The most abundant aminoacid is Glutamic Acid.

This graph shows the amount of each essential amino acid (green area) in relation to the recommended daily intake (gray line).

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine