Egg white, raw vs Dried egg whites
In short
For the same 100 calories you eat 192 g of egg white, raw or 26 g of dried egg whites. Both get most of their calories from protein.
More in egg white, raw: riboflavin, selenium and vitamin B12 (3.7×). Everything else is within 4% of a day's needs.
Calories, and where they come from
192 g · 21 g protein · 1.4 g carbs (1.4 g sugars) · 0.33 g fat
26.2 g · 21.2 g protein · 2 g carbs (1.4 g sugars) · 0 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Riboflavin (B2)0.84 mg · 0.66 mg65%51%
- Selenium38.5 µg · 32.7 µg70%60%
- Vitamin B120.17 µg · 0.047 µg7%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein21 g · 21.2 g42%·42%
- Total fat0.33 g · 0 g<1%·0%
- Saturated fatlimit0 g · 0 g0%·0%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.4 g · 2 g1%·1%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit319 mg · 335 mg14%·15%
- Potassium313 mg · 295 mg7%·6%
- Calcium13.5 mg · 16.2 mg1%·1%
- Iron0.15 mg · 0.039 mg1%·<1%
- Magnesium21.2 mg · 23 mg5%·5%
- Phosphorus28.8 mg · 29.1 mg2%·2%
- Zinc0.058 mg · 0.026 mg1%·<1%
- Copper0.044 mg · 0.03 mg5%·3%
- Manganese0.021 mg · 0.002 mg1%·<1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0 mg · 0 mg0%·0%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.008 mg · 0.001 mg1%·<1%
- Niacin (B3)0.2 mg · 0.23 mg1%·1%
- Pantothenic acid (B5)0.37 mg · 0.2 mg7%·4%
- Vitamin B60.01 mg · 0.009 mg1%·1%
- Folate7.7 µg · 4.7 µg2%·1%
- Choline2.1 mg · 2.2 mg<1%·<1%
From USDA FoodData Central: Egg white, raw (SR Legacy 172183), Dried egg whites (SR Legacy 172204). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.