Egg White is a fresh, whole food and a NOVA group 1 source of complete protein, with vitamin B12, vitamin D and selenium, and no added sugar or salt. It is a source of selenium and riboflavin. Work out the numbers for any portion and age below, then see the full breakdown.
The numbers that matter most here are protein, saturated fat and salt. The tables below set each against age-appropriate guidance.
One egg white (about 33g) provides about 3.6g of protein, supplying amino acids the body needs for growth and repair. Because children need less than adults, that portion covers a large share of a younger child's daily protein.
Egg White is naturally very low in fat, with about 0.07g per portion and 0g of added fat. Only around 0.0g is saturated, well within the daily maximum for every age group.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Selenium helps protect cells from damage and supports the immune system. One egg white (about 33g) contains 7ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Riboflavin (B2) helps release energy from food and keeps skin and eyes healthy. One egg white (about 33g) contains 0.15mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Potassium helps control blood pressure and supports normal muscle and nerve function. One egg white (about 33g) contains 54mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
No. Egg White is about as unprocessed as food gets, a NOVA group 1 whole food with nothing added.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.