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The Nutrition of Separated & Whole Eggs

How many calories are in an egg white?

The white of a large egg, or about 1-1/4 ounces, has 16 calories, 3 g of protein, 2 mg of calcium, 4 mg of phosphorus, 55 mg of sodium, 45 mg of potassium, the weensiest little bit of riboflavin, and no fat, cholesterol, or carbohydrates.

The yolk of that egg weighs about 2/3 of an ounce, and has 59 calories, 3 g of protein, 5 g of fat (2 of which are saturated), 212 mg of cholesterol, 23 mg of calcium, 81 mg of phosphorus, 7 mg of sodium, 16 mg of potassium, very small amounts of iron, thiamin, and riboflavin, and no carbohydrates.

If you're going to be daring and eat the whole egg, you're looking at 75 calories, 6 g or protein, 5 g of fat (2 of which are saturated), 212 mg of cholesterol, 1 g of carbohydrate, 25 mg of calcium, 89 mg of phosphorus, 63 mg of sodium, 61 mg of potassium, trace amounts of iron, thiamin, and riboflavin.

The numbers for the whole egg may be slightly different than simply adding the values for the white and yolk because of rounding. Neither white nor yolk has a half a gram of carbohydrate, for instance, but added together, they round up to 1 gram of carbohydrate. (Surely you can live with one gram of carbohydrate!)

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