Egg whites
Generally a good choice when egg whites is prepared simply and eaten in a comfortable portion.
Why it received this rating
Egg whites is a useful protein source that can help make a smaller meal more nutrient-dense. The green rating assumes a lean or minimally oily preparation.
Nutrition snapshot
Per serving: 2 large egg whites
Approximate nutrition per common serving, based on USDA FoodData Central; values vary by brand, preparation, and portion size. Reviewed July 2026. How nutrition data is handled
Portion and preparation guidance
Carton egg whites scramble in under two minutes and take on any flavor; a half-cup pour is roughly 13g of protein for about 60 calories.
Symptoms or considerations
Very lean and usually gentle. The main miss is satisfaction: with no fat, whites alone can feel unsatisfying, so many people add a little cheese or pair them with toast.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is the right choice for your personal medical needs. Follow advice from your prescriber or registered dietitian.
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