Egg, white, raw, fresh & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 0.3 per 100g.
✅ Nutrition data verified · GL 0.3/100g · GI 44 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
Nutrition at a Glance
Compared With Its Close Variants
On protein, this version lands mid-range: 10.9 per 100g, inside a family spread of 10.2 to 84.1 per 100g. The sodium figure here (166 mg per 100g) is the family's floor: about 84% below the family average, where the variants run 166-1299 mg per 100g.
Glycemic load across the 6-item Egg group runs 0.3 to 3.4 per 100g, so the version matters as much as the food. The rest of the family: Dried, Powder, Frozen.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 16g | 0.1g | 0.0 | High |
| Standard Serving | 33g | 0.2g | 0.1 | Friendly |
| Restaurant Portion | 66g | 0.5g | 0.2 | Friendly |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Better Alternatives
🥛 Butter, salted
GL 0/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Butter, salted & diabetes →🥛 Butter, without salt
GL 0/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Butter, without salt & diabetes →🥛 Cheese, Mexican blend
GL 0.1/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Cheese, Mexican blend & diabetes →🥛 Cheese, goat, semisoft type
GL 0.1/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Cheese, goat, semisoft type & diabetes →Simple Ways to Balance It
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
💡 Fiber Is Your Friend
Dietary fiber slows carbohydrate absorption. Aim for at least 3g of fiber per serving of carbohydrate foods.
FAQ
What do the numbers say about Egg white and blood sugar?
According to its GL of 0.3 and fiber content of 0g, Egg white has a favorable nutritional profile for blood sugar management. This is a dietary reference based on published data.
What is the glycemic load of Egg white?
The glycemic load of Egg white is 0.3 per 100g. GL is calculated by multiplying the GI (44) by the available carbohydrates (0.7g) and dividing by 100.
How does Egg white affect blood sugar?
Egg white affects blood sugar by releasing glucose during digestion. Since its GL is 0.3 (low), it's unlikely to cause problems in standard servings. Individual responses vary — check your glucose monitor.
Is the GI value accurate?
The GI of 44 for Egg white is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Dairy and Egg Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 44 — subcategory_avg:Dairy and Egg Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 33.0g) = 0.3 × 33.0 ÷ 100 = 0.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 172183. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Egg, white, raw, fresh — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/egg-white-raw-fresh/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.