Egg White

Low FODMAP

Typical portion

Any typical portion Low

Egg white is Low FODMAP, a nearly pure protein with no fermentable carbs to stir up trouble.

Egg white is almost entirely protein with negligible carbohydrate, so it carries no FODMAPs and stays comfortable at any typical portion.

Whip it into omelets, meringues, or protein-packed breakfasts, and keep an eye on any sauces or add-ins that could bring FODMAPs to the plate.

Why egg white is rated low

Egg white is low FODMAP. It is almost entirely water and protein, with next to no carbohydrate, so there is nothing in it that FODMAP ratings are concerned with. The rating is estimated from what egg white is made of rather than from a measured serving, and the published serving data gives one rung: "Any typical portion" is LOW. Bigger amounts are not covered by the rating, and because egg whites usually turn up inside something else, an omelette, a meringue or a protein shake, the other ingredients decide whether the finished food stays low.

What changes your risk

Protein powders, bars and shakes Egg white protein products often add chicory root fibre, inulin or sugar-free sweeteners, which are not low FODMAP. The egg white is fine; the extras are not.
Meringue and pavlova toppings Plain meringue is egg white and table sugar, both low. The load comes from what goes on top: ordinary cream, mango, nectarine or peach, or a honey drizzle.
Omelette fillings Onion, garlic, mushroom and soft cheeses such as ricotta or cream cheese bring FODMAPs into an egg white omelette that the whites do not have.
Stacking across the meal An egg white omelette with mushrooms, ordinary wheat toast and a glass of apple juice adds several FODMAP sources together in one sitting, even though the egg white adds none.
Cartons and egg substitutes Pasteurised liquid egg white is usually just egg white, but egg substitute products can include other ingredients. Read the label before treating them as plain egg white.

What else works

Whole hen eggs, duck eggs, plain fish, plain poultry and firm tofu all fill the same lean protein role and sit in the same low place. The lookalikes that are NOT reliably low are the products built around egg white: protein bars and powders with chicory root fibre or sugar-free sweeteners, plant-based egg replacers made from chickpea or other legume flours, and ready-made meringue desserts topped with cream and stone fruit.

How to keep it low

When a recipe uses only the yolks, the leftover whites keep in a sealed container in the fridge for a few days or can be frozen; freezing does not change their rating. For an omelette, cook the whites in garlic-infused oil and fill them with baby spinach, bell pepper, zucchini, chives and a grating of cheddar or parmesan. For pavlova, top plain meringue with strawberries, blueberries, raspberries or kiwi. If you buy egg white protein, check the ingredient list for inulin, chicory root or sweeteners ending in -itol before it goes in your shake.

Common questions

is egg white low fodmap

Yes. Egg white is rated low FODMAP, estimated from what it is made of, and "Any typical portion" is LOW. What it is mixed with is what to watch.

are egg white protein powders low fodmap

The egg white itself is low, but many powders and bars add inulin, chicory root fibre or sugar-free sweeteners that are not. Read the ingredient list.

is meringue low fodmap

Plain meringue is made from egg white and table sugar, which are both low FODMAP ingredients. Toppings such as cream, stone fruit or honey are where a meringue dessert picks up its load.

can i eat egg whites on the elimination phase

Yes, egg white fits the elimination phase at "Any typical portion". Keep the fillings and sides low as well.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Egg White is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.