Yolk is the "Way"
The Health Benefits and Nutritional Value of Egg Whites
cup
243g
large
33g
Proximates
Water g 87.57 212.80 28.90
Energy kcal 52 126 17
Protein g 10.90 26.49 3.60
Total lipid (fat) g 0.17 0.41 0.06
Carbohydrate, by difference g 0.73 1.77 0.24
Fiber, total dietary g 0.0 0.0 0.0
Sugars, total g 0.71 1.73 0.23
Minerals
Calcium, Ca mg 7 17 2
Iron, Fe mg 0.08 0.19 0.03
Magnesium, Mg mg 11 27 4
Phosphorus, P mg 15 36 5
Potassium, K mg 163 396 54
Sodium, Na mg 166 403 55
Zinc, Zn mg 0.03 0.07 0.01
Vitamins
Vitamin C, total ascorbic acid mg 0.0 0.0 0.0
Thiamin mg 0.004 0.010 0.001
Riboflavin mg 0.439 1.067 0.145
Niacin mg 0.105 0.255 0.035
Vitamin B-6 mg 0.005 0.012 0.002
Folate, DFE µg 4 10 1
Vitamin B-12 µg 0.09 0.22 0.03
Vitamin A, RAE µg 0 0 0
Vitamin A, IU IU 0 0 0
Vitamin E (alpha-tocopherol) mg 0.00 0.00 0.00
Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamin D IU 0 0 0
Vitamin K (phylloquinone) µg 0.0 0.0 0.0
Lipids
Fatty acids, total saturated g 0.000 0.000 0.000
Fatty acids, total monounsaturated g 0.000 0.000 0.000
Fatty acids, total polyunsaturated g 0.000 0.000 0.000
Cholesterol mg 0 0 0
Other
Caffeine mg 0 0 0
cup
243g
large
17g
Proximates
Water g 52.31 127.11 8.89
Energy kcal 322 782 55
Protein g 15.86 38.54 2.70
Total lipid (fat) g 26.54 64.49 4.51
Carbohydrate, by difference g 3.59 8.72 0.61
Fiber, total dietary g 0.0 0.0 0.0
Sugars, total g 0.56 1.36 0.10
Minerals
Calcium, Ca mg 129 313 22
Iron, Fe mg 2.73 6.63 0.46
Magnesium, Mg mg 5 12 1
Phosphorus, P mg 390 948 66
Potassium, K mg 109 265 19
Sodium, Na mg 48 117 8
Zinc, Zn mg 2.30 5.59 0.39
Vitamins
Vitamin C, total ascorbic acid mg 0.0 0.0 0.0
Thiamin mg 0.176 0.428 0.030
Riboflavin mg 0.528 1.283 0.090
Niacin mg 0.024 0.058 0.004
Vitamin B-6 mg 0.350 0.850 0.059
Folate, DFE µg 146 355 25
Vitamin B-12 µg 1.95 4.74 0.33
Vitamin A, RAE µg 381 926 65
Vitamin A, IU IU 1442 3504 245
Vitamin E (alpha-tocopherol) mg 2.58 6.27 0.44
Vitamin D (D2 + D3) µg 5.4 13.1 0.9
Vitamin D IU 218 530 37
Vitamin K (phylloquinone) µg 0.7 1.7 0.1
Lipids
Fatty acids, total saturated g 9.551 23.209 1.624
Fatty acids, total monounsaturated g 11.738 28.523 1.995
Fatty acids, total polyunsaturated g 4.204 10.216 0.715
Cholesterol mg 1085 2637 184
Other
Caffeine mg 0 0 0
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