How many calories are in one egg white?

Egg white has 17 calories per egg white or 52 calories for every 100 grams. Most of its calories are from protein.

How much protein is in one egg white?

An excellent source of protein, a single egg white contains 7% of recommended daily values or 3.6 grams of protein. However, the protein in egg white is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in egg white?

Egg white is a source of potassium.

What's similar to egg white in cooking?

Egg and butter, unsalted are similar to, or commonly paired with egg white in cooking and recipes.

Food with Nutrition Similar to Egg White

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Summary
Similar dairy
Similar seafood
Similar meats
Similar vegan
Other Similar Foods

Egg White source

Similar to Egg White

A common source of protein, egg white is a good source of protein and riboflavin. It also has significant amounts of potassium. One raw egg white contains about 17 calories.

A couple foods are fairly similar to egg white nutritionally, particularly greek yogurt. In addition, cottage cheese, protein powder and canned tuna are moderately alike.

The closest vegan nutritional substitutes to egg white include silken tofu.

We compared the key nutrients in egg white (protein and riboflavin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Greek Yogurt, Cottage Cheese, Egg, Boiled Egg, Fried Egg, Goat Cheese, Mozzarella Cheese, Parmesan Cheese, Cheddar Cheese

seafood: Canned Tuna, Shrimp

meats: Turkey, Pork, Chicken, Chicken Breast, Sausage, Chashu Pork

vegan: Silken Tofu

other: Protein Powder, Filet O Fish

The details of the top 20 foods most nutritionally similar to egg white are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to egg white. Greek yogurt, cottage cheese, egg, boiled egg and fried egg are all high in protein and or riboflavin.

Greek Yogurt

Similarity: > 90%

Greek yogurt is also high in protein and contains some of the same nutrients. Also, greek yogurt contains more Vitamin C, Vitamin A and calcium than egg white.

For 100 grams of egg white and greek yogurt:

Egg White (3 large)		Greek Yogurt (1/2 container)
11	protein (G)	10
0.44	riboflavin (MG)	0.23

However, egg white does contain more riboflavin than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	73
0.71	sugar (G)	3.6
0	saturated fat (G)	1.2
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	90
0	Vitamin E (MG)	0.04
7	calcium (MG)	115
0.08	iron (MG)	0.04
163	potassium (MG)	141
0	thiamin (MG)	0.04
0.11	niacin (MG)	0.2
0.19	pantothenic acid (MG)	0.47
0.01	Vitamin B6 (MG)	0.06
4	folate (UG)	12
0.09	Vitamin B12 (UG)	0.52

0.943 | 0.943 | 1.79 Complete Comparison:
Greek Yogurt vs. Egg White

Cottage Cheese

Similarity: > 90%

Cottage cheese is also high in protein and contains some of the same nutrients. Also, cottage cheese contains more Vitamin A, calcium and Vitamin B12 than egg white.

For 100 grams of egg white and cottage cheese:

Egg White (3 large)		Cottage Cheese (3.5 ounces)
11	protein (G)	11
0.44	riboflavin (MG)	0.16

However, egg white does contain more potassium and riboflavin than cottage cheese by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	98
0.71	sugar (G)	2.7
0	saturated fat (G)	1.7
0	Vitamin A (UG)	37
0	Vitamin D (IU)	3
0	Vitamin E (MG)	0.08
7	calcium (MG)	83
0.08	iron (MG)	0.07
163	potassium (MG)	104
0	thiamin (MG)	0.03
0.11	niacin (MG)	0.1
0.19	pantothenic acid (MG)	0.56
0.01	Vitamin B6 (MG)	0.05
4	folate (UG)	12
0.09	Vitamin B12 (UG)	0.43

0.937 | 0.937 | 1.58 Complete Comparison:
Cottage Cheese vs. Egg White

Egg

Similarity: > 90%

More nutritionally dense than egg white, egg is also high in protein and riboflavin. Also, egg contains more Vitamin A, Vitamin D and Vitamin E than egg white.

For 100 grams of egg white and egg:

Egg White (3 large)		Egg (2 large)
11	protein (G)	13
0.44	riboflavin (MG)	0.46

However, egg white

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	143
0.71	sugar (G)	0.37
0	saturated fat (G)	3.1
0	trans fat (G)	0.04
0	Vitamin A (UG)	160
0	Vitamin D (IU)	82
0	Vitamin E (MG)	1.1
7	calcium (MG)	56
0.08	iron (MG)	1.8
163	potassium (MG)	138
0	thiamin (MG)	0.04
0.11	niacin (MG)	0.08
0.19	pantothenic acid (MG)	1.5
0.01	Vitamin B6 (MG)	0.17
4	folate (UG)	47
0.09	Vitamin B12 (UG)	0.89

0.912 | 0.912 | 3.59 Complete Comparison:
Egg vs. Egg White

Boiled Egg

Similarity: > 90%

More nutritionally dense than egg white, boiled egg is also high in protein and riboflavin. Also, boiled egg contains more Vitamin A, Vitamin D and Vitamin E than egg white.

For 100 grams of egg white and boiled egg:

Egg White (3 large)		Boiled Egg (3/4 cup)
11	protein (G)	13
0.44	riboflavin (MG)	0.51

However, egg white

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	155
0.71	sugar (G)	1.1
0	saturated fat (G)	3.3
0	Vitamin A (UG)	149
0	Vitamin D (IU)	87
0	Vitamin E (MG)	1
7	calcium (MG)	50
0.08	iron (MG)	1.2
163	potassium (MG)	126
0	thiamin (MG)	0.07
0.11	niacin (MG)	0.06
0.19	pantothenic acid (MG)	1.4
0.01	Vitamin B6 (MG)	0.12
4	folate (UG)	44
0.09	Vitamin B12 (UG)	1.1

0.911 | 0.911 | 3.59 Complete Comparison:
Boiled Egg vs. Egg White

Fried Egg

Similarity: > 90%

More nutritionally dense than egg white, fried egg is also high in protein and riboflavin. Also, fried egg contains more Vitamin A, Vitamin D and Vitamin E than egg white.

For 100 grams of egg white and fried egg:

Egg White (3 large)		Fried Egg (2.25 large)
11	protein (G)	14
0.44	riboflavin (MG)	0.5

However, egg white

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	196
0.71	sugar (G)	0.4
0	saturated fat (G)	4.3
0	trans fat (G)	0.04
0	Vitamin A (UG)	219
0	Vitamin D (IU)	88
0	Vitamin E (MG)	1.3
7	calcium (MG)	62
0.08	iron (MG)	1.9
163	potassium (MG)	152
0	thiamin (MG)	0.04
0.11	niacin (MG)	0.08
0.19	pantothenic acid (MG)	1.7
0.01	Vitamin B6 (MG)	0.18
4	folate (UG)	51
0.09	Vitamin B12 (UG)	0.97

0.901 | 0.901 | 4.12 Complete Comparison:
Fried Egg vs. Egg White

Goat Cheese

Similarity: 88%

More nutritionally dense than egg white, goat cheese is also high in protein and riboflavin. Also, goat cheese contains more Vitamin A, Vitamin D and calcium than egg white.

For 100 grams of egg white and goat cheese:

Egg White (3 large)		Goat Cheese (3.5 ounces)
11	protein (G)	22
0.44	riboflavin (MG)	0.68

However, egg white

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	364
0.71	sugar (G)	0.12
0	saturated fat (G)	21
0	Vitamin A (UG)	407
0	Vitamin D (IU)	22
0	Vitamin E (MG)	0.26
7	calcium (MG)	298
0.08	iron (MG)	1.6
163	potassium (MG)	158
0	thiamin (MG)	0.07
0.11	niacin (MG)	1.1
0.19	pantothenic acid (MG)	0.19
0.01	Vitamin B6 (MG)	0.06
4	folate (UG)	2
0.09	Vitamin B12 (UG)	0.22

0.884 | 0.884 | 3.98 Complete Comparison:
Goat Cheese vs. Egg White

Mozzarella Cheese

Similarity: 87%

More nutritionally dense than egg white, mozzarella cheese is also high in protein and contains some of the same nutrients. Also, mozzarella cheese contains more Vitamin A, Vitamin D and calcium than egg white.

For 100 grams of egg white and mozzarella cheese:

Egg White (3 large)		Mozzarella Cheese (3.5 ounces)
11	protein (G)	22
0.44	riboflavin (MG)	0.27

However, egg white does contain more potassium and riboflavin than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	318
0.71	sugar (G)	1
0	saturated fat (G)	16
0	Vitamin A (UG)	197
0	Vitamin D (IU)	18
0	Vitamin E (MG)	0.21
7	calcium (MG)	575
0.08	iron (MG)	0.2
163	potassium (MG)	75
0	thiamin (MG)	0.02
0.11	niacin (MG)	0.09
0.19	pantothenic acid (MG)	0.07
0.01	Vitamin B6 (MG)	0.06
4	folate (UG)	8
0.09	Vitamin B12 (UG)	0.73

0.874 | 0.874 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Egg White

Parmesan Cheese

Similarity: 86%

More nutritionally dense than egg white, parmesan cheese is also high in protein and contains some of the same nutrients. Also, parmesan cheese contains more Vitamin A, Vitamin D and calcium than egg white.

For 100 grams of egg white and parmesan cheese:

Egg White (3 large)		Parmesan Cheese (3.5 ounces)
11	protein (G)	36
0.44	riboflavin (MG)	0.33

However, egg white does contain more potassium and riboflavin than parmesan cheese by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	392
0.71	sugar (G)	0.11
0	saturated fat (G)	15
0	Vitamin A (UG)	207
0	Vitamin D (IU)	19
0	Vitamin E (MG)	0.22
7	calcium (MG)	1184
0.08	iron (MG)	0.82
163	potassium (MG)	92
0	thiamin (MG)	0.04
0.11	niacin (MG)	0.27
0.19	pantothenic acid (MG)	0.45
0.01	Vitamin B6 (MG)	0.09
4	folate (UG)	7
0.09	Vitamin B12 (UG)	1.2

0.864 | 0.864 | 5.7 Complete Comparison:
Parmesan Cheese vs. Egg White

Cheddar Cheese

Similarity: 86%

More nutritionally dense than egg white, cheddar cheese is also high in protein and riboflavin. Also, cheddar cheese contains more Vitamin A, Vitamin D and Vitamin E than egg white.

For 100 grams of egg white and cheddar cheese:

Egg White (3 large)		Cheddar Cheese (3/4 cup)
11	protein (G)	23
0.44	riboflavin (MG)	0.43

However, egg white does contain more potassium than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	403
0.71	sugar (G)	0.48
0	saturated fat (G)	19
0	Vitamin A (UG)	337
0	Vitamin D (IU)	24
0	Vitamin E (MG)	0.71
7	calcium (MG)	710
0.08	iron (MG)	0.14
163	potassium (MG)	76
0	thiamin (MG)	0.03
0.11	niacin (MG)	0.06
0.19	pantothenic acid (MG)	0.41
0.01	Vitamin B6 (MG)	0.07
4	folate (UG)	27
0.09	Vitamin B12 (UG)	1.1

0.861 | 0.861 | 5.35 Complete Comparison:
Cheddar Cheese vs. Egg White

seafood

Canned Tuna

Similarity: > 90%

More nutritionally dense than egg white, canned tuna is also high in protein and contains some of the same nutrients. Also, canned tuna contains more Vitamin A, iron and potassium than egg white.

For 100 grams of egg white and canned tuna:

Egg White (3 large)		Canned Tuna (3.5 ounces)
11	protein (G)	24
0.44	riboflavin (MG)	0.04

However, egg white does contain more riboflavin than canned tuna by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	128
0.71	sugar (G)	0
0	saturated fat (G)	0.79
0	Vitamin A (UG)	6
7	calcium (MG)	14
0.08	iron (MG)	0.97
163	potassium (MG)	237
0	thiamin (MG)	0.01
0.11	niacin (MG)	5.8
0.19	pantothenic acid (MG)	0.12
0.01	Vitamin B6 (MG)	0.22
4	folate (UG)	2
0.09	Vitamin B12 (UG)	1.2

0.913 | 0.913 | 3.4 Complete Comparison:
Canned Tuna vs. Egg White

Shrimp

Similarity: 88%

More nutritionally dense than egg white, shrimp is also high in protein and contains some of the same nutrients. Moreover, shrimp contains more Vitamin A, Vitamin E, calcium and niacin than egg white.

For 100 grams of egg white and shrimp:

Egg White (3 large)		Shrimp (17 medium)
11	protein (G)	14
0.44	riboflavin (MG)	0.02

However, egg white does contain more potassium and riboflavin than shrimp by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	71
0.71	sugar (G)	0
0	saturated fat (G)	0.26
0	trans fat (G)	0.02
0	Vitamin A (UG)	54
0	Vitamin D (IU)	2
0	Vitamin E (MG)	1.3
7	calcium (MG)	54
0.08	iron (MG)	0.21
163	potassium (MG)	113
0	thiamin (MG)	0.02
0.11	niacin (MG)	1.8
0.19	pantothenic acid (MG)	0.31
0.01	Vitamin B6 (MG)	0.16
4	folate (UG)	19
0.09	Vitamin B12 (UG)	1.1

0.882 | 0.882 | 2.56 Complete Comparison:
Shrimp vs. Egg White

meats

Several meats offer similar nutrients to egg white including turkey, pork, chicken, chicken breast and sausage.

Turkey

Similarity: > 90%

More nutritionally dense than egg white, turkey is also high in protein and contains some of the same nutrients. Also, turkey contains more trans fat, Vitamin A and Vitamin D than egg white.

For 100 grams of egg white and turkey:

Egg White (3 large)		Turkey (3.5 ounces)
11	protein (G)	29
0.44	riboflavin (MG)	0.28

However, egg white does contain more riboflavin than turkey by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	189
0.71	sugar (G)	0
0	saturated fat (G)	2.2
0	trans fat (G)	0.1
0	Vitamin A (UG)	12
0	Vitamin D (IU)	15
0	Vitamin E (MG)	0.07
7	calcium (MG)	14
0.08	iron (MG)	1.1
163	potassium (MG)	239
0	thiamin (MG)	0.05
0.11	niacin (MG)	9.6
0.19	pantothenic acid (MG)	0.95
0.01	Vitamin B6 (MG)	0.62
4	folate (UG)	9
0.09	Vitamin B12 (UG)	1

0.913 | 0.913 | 4.38 Complete Comparison:
Turkey vs. Egg White

Pork

Similarity: > 90%

More nutritionally dense than egg white, pork is also high in protein and contains some of the same nutrients. Also, pork contains more Vitamin C, Vitamin D and calcium than egg white.

For 100 grams of egg white and pork:

Egg White (3 large)		Pork (3.5 ounces)
11	protein (G)	26
0.44	riboflavin (MG)	0.22

However, egg white does contain more riboflavin than pork by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	297
0.71	sugar (G)	0
0	saturated fat (G)	7.7
0	Vitamin C (MG)	0.7
0	Vitamin A (UG)	2
0	Vitamin D (IU)	21
0	Vitamin E (MG)	0.21
7	calcium (MG)	22
0.08	iron (MG)	1.3
163	potassium (MG)	362
0	thiamin (MG)	0.71
0.11	niacin (MG)	4.2
0.19	pantothenic acid (MG)	0.52
0.01	Vitamin B6 (MG)	0.39
4	folate (UG)	6
0.09	Vitamin B12 (UG)	0.54

0.907 | 0.907 | 4.54 Complete Comparison:
Pork vs. Egg White

Chicken

Similarity: > 90%

More nutritionally dense than egg white, chicken is also high in protein and contains some of the same nutrients. Also, chicken contains more Vitamin E, iron and potassium than egg white.

For 100 grams of egg white and chicken:

Egg White (3 large)		Chicken (3.5 ounces)
11	protein (G)	23
0.44	riboflavin (MG)	0.3

However, egg white does contain more riboflavin than chicken by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	189
0.71	sugar (G)	0
0	saturated fat (G)	3.1
0	trans fat (G)	0.09
0	Vitamin E (MG)	0.39
7	calcium (MG)	8
0.08	iron (MG)	0.93
163	potassium (MG)	677
0	thiamin (MG)	0.12
0.11	niacin (MG)	7.1
0.19	pantothenic acid (MG)	1.3
0.01	Vitamin B6 (MG)	0.54
4	folate (UG)	2
0.09	Vitamin B12 (UG)	0.51

0.905 | 0.905 | 3.86 Complete Comparison:
Chicken vs. Egg White

Chicken Breast

Similarity: 89%

More nutritionally dense than egg white, chicken breast is also high in protein and contains some of the same nutrients. Also, chicken breast contains more Vitamin A, Vitamin D and calcium than egg white.

For 100 grams of egg white and chicken breast:

Egg White (3 large)		Chicken Breast (3/4 cup)
11	protein (G)	31
0.44	riboflavin (MG)	0.11

However, egg white does contain more riboflavin than chicken breast by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	165
0.71	sugar (G)	0
0	saturated fat (G)	1
0	Vitamin A (UG)	6
0	Vitamin D (IU)	5
0	Vitamin E (MG)	0.27
7	calcium (MG)	15
0.08	iron (MG)	1
163	potassium (MG)	256
0	thiamin (MG)	0.07
0.11	niacin (MG)	14
0.19	pantothenic acid (MG)	0.97
0.01	Vitamin B6 (MG)	0.6
4	folate (UG)	4
0.09	Vitamin B12 (UG)	0.34

0.89 | 0.89 | 3.99 Complete Comparison:
Chicken Breast vs. Egg White

Sausage

Similarity: 88%

More nutritionally dense than egg white, sausage is also high in protein and contains some of the same nutrients. Also, sausage contains more Vitamin A, Vitamin D and iron than egg white.

For 100 grams of egg white and sausage:

Egg White (3 large)		Sausage (1.25 link)
11	protein (G)	18
0.44	riboflavin (MG)	0.26

However, egg white does contain more riboflavin than sausage by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	324
0.71	sugar (G)	1.4
0	saturated fat (G)	9
0	trans fat (G)	0.1
0	Vitamin A (UG)	10
0	Vitamin D (IU)	41
0	Vitamin E (MG)	0.25
7	calcium (MG)	13
0.08	iron (MG)	1.3
163	potassium (MG)	339
0	thiamin (MG)	0.35
0.11	niacin (MG)	6.3
0.19	pantothenic acid (MG)	0.84
0.01	Vitamin B6 (MG)	0.37
4	folate (UG)	4
0.09	Vitamin B12 (UG)	0.9

0.879 | 0.879 | 4.09 Complete Comparison:
Sausage vs. Egg White

Chashu Pork

Similarity: 88%

Chashu pork is also high in protein and contains some of the same nutrients. Also, chashu pork contains more dietary fiber, Vitamin C and calcium than egg white.

For 100 grams of egg white and chashu pork:

Egg White (3 large)		Chashu Pork (4 stixes)
11	protein (G)	12
0.44	riboflavin (MG)	0

However, egg white does contain more potassium, riboflavin, pantothenic acid and Vitamin B12 than chashu pork by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	173
0	dietary fiber (G)	1.9
0.71	sugar (G)	4.5
0	saturated fat (G)	2.2
0	Vitamin C (MG)	12
7	calcium (MG)	26
0.08	iron (MG)	0.92
163	potassium (MG)	0
0	thiamin (MG)	0
0.11	niacin (MG)	0
0.19	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0
4	folate (UG)	0
0.09	Vitamin B12 (UG)	0

0.876 | 0.876 | 0.81 Complete Comparison:
Chashu Pork vs. Egg White

vegan

Silken Tofu

Similarity: 88%

Silken tofu contains nutrients similar to egg white, but in smaller amounts overall. Moreover, silken tofu contains more dietary fiber, calcium, iron and folate than egg white.

For 100 grams of egg white and silken tofu:

Egg White (3 large)		Silken Tofu (7/8 piece)
11	protein (G)	7.2
0.44	riboflavin (MG)	0.04

However, egg white does contain more protein, potassium, riboflavin and Vitamin B12 than silken tofu by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	61
0	dietary fiber (G)	0.2
0.71	sugar (G)	0.7
0	saturated fat (G)	0.53
0	Vitamin C (MG)	0.2
0	Vitamin E (MG)	0.01
7	calcium (MG)	111
0.08	iron (MG)	1.1
163	potassium (MG)	120
0	thiamin (MG)	0.05
0.11	niacin (MG)	0.54
0.19	pantothenic acid (MG)	0.05
0.01	Vitamin B6 (MG)	0.05
4	folate (UG)	44
0.09	Vitamin B12 (UG)	0

0.876 | 0.876 | 1.45 Complete Comparison:
Silken Tofu vs. Egg White

other

Protein Powder

Similarity: > 90%

More nutritionally dense than egg white, protein powder is also high in protein and riboflavin. Also, protein powder contains more dietary fiber, calcium and iron than egg white.

For 100 grams of egg white and protein powder:

Egg White (3 large)		Protein Powder (3 scoops)
11	protein (G)	78
0.44	riboflavin (MG)	2

However, egg white does contain more pantothenic acid than protein powder by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	352
0	dietary fiber (G)	3.1
0.71	sugar (G)	0
0	saturated fat (G)	0.78
7	calcium (MG)	469
0.08	iron (MG)	1.1
163	potassium (MG)	500
0	thiamin (MG)	0.61
0.11	niacin (MG)	1.1
0.19	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0.61
4	folate (UG)	33
0.09	Vitamin B12 (UG)	2.5

0.927 | 0.927 | 3.36 Complete Comparison:
Protein Powder vs. Egg White

Filet O Fish

Similarity: 87%

More nutritionally dense than egg white, filet o fish is also high in protein and contains some of the same nutrients. Also, filet o fish contains more dietary fiber, trans fat and Vitamin E than egg white.

For 100 grams of egg white and filet o fish:

Egg White (3 large)		Filet O Fish (3/4 sandwich)
11	protein (G)	11
0.44	riboflavin (MG)	0.13

However, egg white does contain more riboflavin and pantothenic acid than filet o fish by weight.

Here is a comparison of the rest of nutrients:

52	calories (KCAL)	282
0	dietary fiber (G)	1.4
0.71	sugar (G)	3.7
0	saturated fat (G)	2.8
0	trans fat (G)	0.13
0	Vitamin C (MG)	0.3
0	Vitamin E (MG)	1.2
7	calcium (MG)	120
0.08	iron (MG)	1.6
163	potassium (MG)	220
0	thiamin (MG)	0.21
0.11	niacin (MG)	2.2
0.19	pantothenic acid (MG)	0
0.01	Vitamin B6 (MG)	0
4	folate (UG)	21
0.09	Vitamin B12 (UG)	1.1

0.867 | 0.867 | 3.13 Complete Comparison:
Filet O Fish vs. Egg White

Other Nutritional Substitutes

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