Fried Egg Whites
Fried egg whites, prepared sunny-side up or over-easy, are a simple dish made by cooking the whites of eggs in a pan with a small amount of fat until set, while leaving the yolk intact or gently flipping it. The primary ingredient is egg whites, often seasoned with salt and pepper, and it originates from Western culinary traditions, particularly common in American and European breakfasts. This dish is valued for its high protein content and minimal preparation time.
🍽️ Nutrition at a glance
Fried egg whites are very low in carbohydrates and fat, but an excellent source of high-quality protein, providing essential amino acids like leucine. A typical serving of two egg whites contains roughly 34 calories, with about 7 grams of protein and negligible fat or carbs.
Nutrition breakdown
| Calories | 34 kcal |
| Protein | 7.2 g |
| Carbs | 0.5 g |
| Fat | 0.1 g |
| Fiber | 0 g |
| Sugar | 0.2 g |
| Sodium | 110 mg |
| Selenium | 13 mcg |
| Riboflavin (B2) | 0.3 mg |
| Potassium | 108 mg |
| Sodium | 110 mg |
| Phosphorus | 11 mg |
| Magnesium | 7 mg |
| Calcium | 5 mg |
| Iron | 0.1 mg |
Per 2 large egg whites (66 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is often associated with health-conscious or fitness-focused diets due to its lean protein profile, and it's a staple in many low-carb or high-protein meal plans. Nutritionally, egg whites are one of the purest forms of protein available, making them a versatile ingredient for those monitoring their macronutrient intake.
