Egg whites are a popular low-carb food option for people looking to reduce their carbohydrate intake. When separated from the egg yolk, egg whites contain minimal amounts of carbohydrates and can be incorporated into low-carb diets like the keto diet. But how many net carbs are actually in cooked egg whites?
What Are the Macronutrients in Egg Whites?
Egg whites contain minimal amounts of fat and carbs but are a good source of high-quality protein. Here is the macronutrient breakdown for 1 large egg white (33g) according to the USDA:
- Calories: 17
- Fat: 0 g
- Carbs: 0.72 g
- Fiber: 0 g
- Sugar: 0.72 g
- Protein: 3.6 g
As you can see, raw egg whites contain less than 1 gram of carbohydrates per large egg white. Specifically, there are 0.72 grams of carbs, which come entirely from naturally-occurring sugars. There is no fiber in egg whites.
The Impact of Cooking on Carbs in Egg Whites
Cooking egg whites does not significantly impact their carbohydrate content. The cooking process may cause some water loss which concentrates the proteins and minerals, but it does not increase carbs or impact fiber content.
Therefore, the carb count remains minimal at less than 1 gram of carbs from sugar per large cooked egg white.
Net Carbs in Cooked Egg Whites
To calculate the net carbs in cooked egg whites, you simply subtract the fiber from the total carbs.
Since egg whites contain 0 grams of fiber, the net carbs are the same as the total carbs:
Net carbs in 1 large cooked egg white = 0.72g
This net carb count is quite low, making cooked egg whites an excellent low-carb food choice.
Nutrition Facts for Cooked Egg Whites
Here are the full nutrition facts for cooked egg whites (1 large 33g egg white) according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 17 |
| Fat | 0 g |
| Carbohydrates | 0.72 g |
| Fiber | 0 g |
| Sugars | 0.72 g |
| Protein | 3.6 g |
As you can see from the nutrition label, cooked egg whites provide 17 calories and less than 1 gram of carbs per large egg white.
Low-Carb Diet Compatibility
Egg whites are considered a low-carb food because they contain minimal amounts of digestible carbohydrates.
Here is how cooked egg whites fit into some popular low-carb diets:
Keto Diet
The standard ketogenic diet limits net carbs to 20–50 grams per day. With less than 1 gram of net carbs per egg white, eggs fit easily into a keto diet. Adding egg whites to meals or eating them on their own will not disrupt ketosis.
Atkins Diet
On Atkins, carb intake starts very low (around 20 grams per day) and slowly increases over time as you move through the phases. Egg whites, with less than 1 gram of net carbs each, are suitable even for the strictest phase of Atkins 20 or Atkins 40.
Paleo Diet
Paleo diets emphasize nutrient-dense whole foods like meat, fish, eggs, vegetables, fruits, nuts and healthy fats. As a highly nutritious whole food, egg whites are perfectly allowed on Paleo. Paleo does not strictly limit carbs, but even at under 1 gram per egg white, they fit into a low-carb Paleo approach.
Low-Carb/High-Protein Diets
Low-carb, high-protein diets limit carbs while emphasizing protein sources. Since egg whites are very high in protein with minimal carbs, they are an ideal food for this style of eating.
Carb Count in Different Amounts of Egg Whites
The amount of cooked egg whites consumed will impact the total carb count. Here are the approximate net carbs in different serving sizes:
| Amount of Egg Whites | Net Carbs |
|---|---|
| 1 large | 0.72g |
| 2 large | 1.44g |
| 3 large | 2.16g |
| 4 large | 2.88g |
| 5 large | 3.6g |
As you increase the number of egg whites consumed, the carbohydrate count increases proportionally but remains low overall. Even 5 large cooked egg whites contain just 3.6 grams of net carbs.
Carbs in Jumbo and Small Egg Whites
Jumbo egg whites (around 50g each) will have slightly more carbs than large at about 1 gram per egg white. Small egg whites (around 20g each) will have about 0.5 grams of net carbs per egg white. But the differences are negligible.
Tips for Adding Egg Whites Into a Low-Carb Diet
Here are some tips for working egg whites into a low-carb diet:
– Use egg whites instead of whole eggs to reduce calories, fat, and carbs further. Replace each whole egg called for in a recipe with 2 egg whites.
– Make an egg white omelet or scramble with your choice of low-carb fillings like cheese, meats, and non-starchy vegetables.
– Prepare healthified egg white muffins by baking egg whites and vegetables in a muffin tin for grab-and-go breakfasts.
– Whip up fluffy egg white omelets or scrambles. The air beaten into the egg whites will give more volume and fluff.
– Use egg white protein powder to boost the protein content of smoothies, shakes, and baked goods without adding carbs.
– Make a veggie frittata with egg whites and low-carb vegetables for a dinner entree or meal prep.
– Add liquid egg whites to sauces, soups, and stir-fries towards the end of cooking for a protein boost.
Foods to Pair with Egg Whites
Some healthy low-carb foods that complement egg whites include:
| Non-Starchy Vegetables | spinach, tomatoes, mushrooms, peppers, onions, cauliflower, broccoli |
|---|---|
| Cheeses | cheddar, Swiss, mozzarella, feta, goat cheese |
| Meats | bacon, sausage, ham, turkey |
| Condiments | salsa, hot sauce, mustard, ketchup (in moderation) |
Pairing egg whites with non-starchy vegetables, protein foods, healthy fats like olive oil or avocado, and spices or condiments can result in flavorful low-carb meals and snacks.
Foods to Avoid Pairing with Egg Whites
On low-carb diets, it’s best to avoid pairing egg whites with:
– Breads, bagels, muffins or other baked carb-heavy foods
– Pancakes and waffles
– Sugary jams and syrups
– Starchy vegetables like potatoes or corn
– Processed, high-sugar breakfast cereals
These foods are all too high in carbohydrates to fit into a low-carb meal plan built around egg whites. Making them a regular part of meals with egg whites will add too many digestible carbs.
Cooking Methods for Egg Whites
Egg whites can be prepared using almost any cooking method. Here are some of the most common ways to cook egg whites for a low-carb diet:
Scrambled
Crack egg whites into a bowl and whisk vigorously with a fork. Season with salt, pepper, and any other spices.Pour into a hot non-stick skillet coated with cooking spray or olive oil. Stir frequently until eggs reach desired doneness.
Omelet
Whisk egg whites and seasonings together. Heat olive oil in an omelet pan or non-stick skillet. Pour in egg whites. Cook over medium heat, lifting edges to allow uncooked egg to flow underneath. When almost set, top one half with desired fillings then fold the other half over.
Poached
Crack egg whites into individual cups or bowls. Bring a pot of water to a gentle simmer. Add a splash of vinegar. Swirl the water and carefully pour each egg white into the water. Cook for 2-4 minutes until set. Remove with a slotted spoon.
Hard Boiled
Place egg whites in a saucepan and fill with cold water until covered by 1 inch. Bring to a boil over high heat. As soon as the water starts boiling, remove from heat, cover, and let sit for 10-12 minutes. Transfer to an ice bath until cooled before peeling.
Baked
Coat a muffin tin with cooking spray. Divide egg whites between muffin cups, season, and add mix-ins if desired. Bake at 350°F for 15-20 minutes until set in the centers.
Fried
Heat 1/2 inch of oil or butter in a skillet over medium heat. Crack egg whites into the skillet. Fry for 2-3 minutes until underside is golden brown. Carefully flip and fry the other side.
Are Raw Egg Whites Safe?
Raw egg whites may contain salmonella bacteria, which can cause food poisoning. Raw egg whites are generally safe for healthy people in small quantities, but children, pregnant women, elderly adults, and those with weakened immune systems should avoid consuming raw or undercooked egg whites.
To enjoy raw egg whites safely:
– Use pasteurized egg whites which are heat treated to kill potential bacteria
– Choose eggs that have been sanitized to eliminate the salmonella risk
– Don’t allow raw egg whites or foods containing them to sit out at room temperature for longer than 2 hours
Thoroughly cooking egg whites until they are firm and opaque destroys any potential bacteria, making them completely safe to eat.
Nutrition Benefits of Egg Whites
Egg whites provide an impressive array of nutrients, despite containing so few calories and carbs. Here are some of the top nutrition benefits of egg whites:
High-Quality Protein
Egg whites contain all nine essential amino acids required by the human body. The protein in egg whites is considered complete and very bioavailable to aid muscle building and maintenance.
Low Calories
With just 17 calories per egg white, they are perfect for reducing calorie intake without sacrificing nutrition. This makes egg whites ideal for weight loss diets.
Nutrient Dense
Egg whites provide small amounts of various vitamins and minerals like selenium, zinc, copper, and potassium. These nutrients are very bioavailable for good health.
Fat and Cholesterol Free
The egg yolk is the source of fat and cholesterol, making egg whites an ideal choice for reducing blood lipids and fat intake.
Satiating
The combination of protein, water, and volume from whipped egg whites helps provide lasting fullness compared to carbohydrate-heavy breakfasts.
Potential Concerns About Egg Whites
Egg whites are safe for most people when prepared properly. Here are some potential concerns:
Allergies
Egg allergies, especially in children, can be life-threatening. Strict avoidance is necessary for those with egg allergies.
Biotin Interference
A protein in raw egg whites may interfere with biotin absorption. This is unlikely a concern for most people eating cooked egg whites.
Gas and Bloating
Some people experience bloating, gas, and discomfort when eating large amounts of egg whites. This is not a serious concern.
Salmonella Infection
Consuming raw or undercooked egg whites may lead to salmonella poisoning. Cook egg whites thoroughly to at least 160°F.
For most people, egg whites pose no notable health risks and are among the most nutritious low-carb foods. As always, consult a doctor for concerns about incorporating egg whites into your diet.
Conclusion
Egg whites are an excellent low-carb food choice, with less than 1 gram of carbs per large cooked egg white. They can be prepared in many ways while providing protein, nutrients, and satiety with minimal digestible carbohydrates. Egg whites fit well into low-carb and high-protein diets. Consuming egg whites in place of higher carb options allows for a greater allotment of daily carb intake to come from nutrient-dense vegetables and fruits. For the average healthy person, egg whites pose little risk when handled properly and can be eaten daily as part of a healthy low-carb diet.
