Per 1 white (33g)
17kcal
Protein
3.6g
89% of energy
Carbs
0.2g
5% of energy
Fat
0.1g
6% of energy
Indian food · protein sources
Egg White (boiled)
- Serving
- 1 white · 33g
- Macro lead
- Protein-forward
- Fiber / serving
- 0 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (33g) | Per 100g |
|---|---|---|
| Calories | 17 kcal | 52 kcal |
| Protein | 3.6 g | 10.9 g |
| Carbs | 0.2 g | 0.6 g |
| Fat | 0.1 g | 0.3 g |
| Fiber | 0 g | 0 g |
How Indian lifters use Egg White (boiled)
Every gram of protein you can source from real food beats a scoop. Weigh raw when you can — a '150g chicken' portion at a restaurant is often 90g cooked. Protein-forward — treat it as one of your daily protein anchors.
Where it fits in your day
Spread across 3–4 meals to keep muscle-protein synthesis triggered every 3–4 hours. Best slots for Egg White (boiled): breakfast, post-workout, and dinner. Don't stack all your daily protein into one meal — you cap absorption around 40–50g per sitting.
Cost & convenience
Moderate protein density (10.9g/100g). Not the cheapest protein per gram, but it doubles as a source of carbs and micronutrients — so it earns its rupee spend twice.
Common myth
"You need 2× the protein if you lift" — the evidence caps out around 1.6–2.2g/kg bodyweight. Anything above that is expensive urine.
Swaps & pairings
Similar protein sources
Paneer Tikka 320 kcal · 22g protein per servingPaneer Butter Masala 380 kcal · 14g protein per servingMatar Paneer 300 kcal · 13g protein per servingAnda Bhurji (2 eggs) 240 kcal · 14g protein per servingEgg Curry (2 eggs) 280 kcal · 16g protein per servingChicken Tikka 280 kcal · 36g protein per serving
Build a plate around Egg White (boiled)
Plans that fit
Meal plans that use Egg White (boiled)
Muscle Gain ideas — Non-Veg
Goal × diet day of food ideas
Fat Loss ideas — Non-Veg
Goal × diet day of food ideas
~2000 kcal Cut — Non-Veg
Curated Indian cutting plan
Train while you eat this
Frequently asked
Is Egg White (boiled) good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 white costs you 17 kcal; slot it into a daily deficit and it works fine.
How much Egg White (boiled) should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Egg White (boiled) high in protein?
Yes — it's protein-dominant at 10.9g per 100g. Use it as one of your protein anchors for the day.
Can I eat Egg White (boiled) pre or post workout?
Yes — protein post-workout is a good habit. Pre-workout, keep the portion smaller so digestion doesn't compete with training intensity.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.