scored 77/100
Egg white is the clear protein-rich liquid surrounding the yolk, composed primarily of water and high-quality protein with minimal fat and cholesterol. It provides complete amino acids essential for muscle maintenance and tissue repair without the caloric density of whole eggs.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 77.
Less a 2.0 anti-nutrient penalty (high sodium).
Egg whites have been consumed for centuries as a lean protein source, gaining particular prominence in sports nutrition and clinical dietary protocols. Comprising approximately 90% water and 10% protein by weight, egg whites deliver all nine essential amino acids in optimal proportions for human protein synthesis. Unlike whole eggs, they contain virtually no fat, cholesterol, or micronutrients, making them a pure protein isolate useful in calorie-controlled or cardiovascular-focused dietary patterns. The albumin protein in egg whites has high bioavailability and digestibility, supporting muscle protein synthesis, satiety, and metabolic function. While lacking the micronutrient density of egg yolks (which contain choline, lutein, and selenium), egg whites remain a cornerstone of evidence-based protein strategies for aging adults seeking to maintain muscle mass and bone density without excess calories or saturated fat. The protein quality is measured at 100 on the PDCAAS scale, making it a nutritional reference standard. For longevity-focused nutrition, egg whites support sarcopenia prevention, cardiovascular health optimization, and sustainable weight management when integrated into balanced meal patterns.
Complete amino acid profile stimulates muscle protein synthesis; particularly rich in leucine, which activates mTOR signaling pathway essential for myofibril repair and regeneration
High protein content triggers release of satiety hormones (GLP-1, PYY, CCK) and increases thermogenic effect of food, reducing overall energy intake
Absence of dietary cholesterol and minimal saturated fat prevents LDL elevation, while high protein content supports healthy blood pressure regulation
Albumin and other proteins provide structural matrix for bone mineralization; amino acids support collagen synthesis in bone tissue
Pure protein with no carbohydrates minimizes glycemic response; promotes steady energy utilization and prevents blood sugar spikes
Post-exercise consumption (within 30-120 minutes) maximizes muscle protein synthesis when amino acid transporters are upregulated; timing coincides with anabolic window for sarcopenia prevention
Breaks a fast
While egg whites break a strict fast due to protein content, they are compatible with time-restricted eating windows. Morning consumption supports satiety for appetite management throughout the day.
Per 100 g of the default form. Bars show how much higher or lower egg white is than the average across 6 peer foods in this category. Green means a favorable direction; amber means the opposite.
Egg White is classified as a eggs. Egg white is the clear protein-rich liquid surrounding the yolk, composed primarily of water and high-quality protein with minimal fat and cholesterol.
Egg White scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Selenium, Riboflavin, Biotin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 100 g serving provides about 10.9 g of protein (~22% of the 50 g daily value).
Not really. A 100 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 100 g serving, egg white is highest in Selenium (~36% DV), Riboflavin (~34% DV), Biotin (~23% DV), Vitamin B6 (~11% DV).
Yes — it fits comfortably in most keto plans. A 100 g serving has about 0.7 g of net carbs (0.7 g total minus 0 g fiber).
Best after a workout. Post-exercise consumption (within 30-120 minutes) maximizes muscle protein synthesis when amino acid transporters are upregulated; timing coincides with anabolic window for sarcopenia prevention
A typical serving is around 100 g (~52 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating egg white alongside several other eggs sources.
Egg White falls into the egg group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Egg White pairs nicely with: Pair with cruciferous vegetables (broccoli, kale) because sulfur compounds enhance detoxification enzyme activity while protein improves vegetable nutrient bioavailability; Combine with whole grain toast because carbohydrates replenish glycogen while protein slows glucose absorption, creating sustained energy release; Pair with berries because anthocyanins provide antioxidant support that synergizes with egg white's amino acids for post-exercise recovery; Mix with leafy greens and olive oil because fat-soluble vitamins (K, E) require dietary lipid for absorption, enhancing nutrient density of the meal.
High sodium.
Encyclopedia entries that supply the same signature nutrients egg white contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients egg whitecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.