Egg whites
Egg whites provide protein with very little fat and can be cooked to a soft texture. They are useful when you want egg protein without the richer yolk portion.
Why it received this rating
The green rating reflects the lean protein profile of egg whites. They can be scrambled, folded into an omelet, or mixed with one whole egg to increase protein while keeping the meal lighter than several whole eggs.
Nutrition snapshot
Per serving: 2 large egg whites
Source: USDA FoodData Central, FDC 172183, Egg, white, raw, fresh. Values are scaled to two large egg whites and rounded for display. Source reviewed August 17, 2026. Review nutrition source How nutrition data is handled
Portion and preparation guidance
Try 2 to 4 egg whites, or combine 1 whole egg with 2 egg whites. Cook them softly with minimal oil and add toast, fruit, or vegetables if you need a more complete meal.
Symptoms or considerations
Overcooked egg whites become rubbery and dry, which can make a low-appetite meal harder to finish. If plain whites feel unsatisfying, include one whole egg or pair them with another food rather than adding a large amount of cheese or butter.
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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