How many calories are in egg whites?
USDA numbers per egg white and per cup, why egg whites are almost pure protein, and how to log liquid egg whites from a carton.
Egg whites are what is left when you remove the yolk, and in calorie terms that removes most of the egg: one large egg white is 33 g and about 17 calories, against about 78 for a whole hard-boiled egg. At 52 calories per 100 g, egg whites are one of the leanest protein sources on this site. The USDA entry is for raw egg white, which is the same thing that comes in a carton as liquid egg whites.
Calories in egg whites per 100 g
According to USDA FoodData Central (SR Legacy entry “Egg, white, raw, fresh”), 100 g of egg whites contains 52 calories (218 kJ), 11 g of protein, 0.7 g of carbohydrates and 0.2 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 52 |
| Energy (kilojoules) | 218 kJ |
| Protein | 11 g |
| Carbohydrates | 0.7 g |
| Fiber | 0 g |
| Sugars | 0.7 g |
| Total fat | 0.2 g |
| Saturated fat | 0 g |
| Sodium | 166 mg |
| Cholesterol | 0 mg |
| Potassium | 163 mg |
| Calcium | 7 mg |
| Iron | 0.1 mg |
| Vitamin C | 0 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of egg whites:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 large (33 g) | 17 | 72 | 3.6 g | 0.2 g | 0.1 g |
| 1 cup (243 g) | 126 | 529 | 26 g | 1.8 g | 0.4 g |
Macro breakdown
By energy, egg whites are about 6% carbohydrate, 91% protein and 3% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
Egg whites are about 91% protein by calories, with 10.9 g of protein, 0.2 g of fat and 0.7 g of carbohydrate per 100 g, and no cholesterol or saturated fat at all. The one number worth watching is sodium at 166 mg per 100 g, about 55 mg per egg white and about 403 mg in a full cup, before any salt you add in the pan.
How egg whites compare with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Canned tuna | 86 | 19 g | 0 g | 1 g |
| Shrimp | 99 | 24 g | 0.2 g | 0.3 g |
| Cod | 105 | 23 g | 0 g | 0.9 g |
| Tilapia | 128 | 26 g | 0 g | 2.6 g |
| Pork tenderloin | 143 | 26 g | 0 g | 3.5 g |
Are egg whites good for weight loss?
Egg whites are about as efficient as protein gets on a deficit: a cup is about 126 calories with 26.5 g of protein, and protein is the macronutrient that does the most for fullness per calorie. They let you build a big, filling omelet for less than the cost of two whole eggs, and they take flavor from whatever you cook them with. The trade is that you lose the yolk, which holds the egg's fat and most of its vitamins and minerals, so a mix of one whole egg plus whites is a common compromise. They also go rubbery if overcooked, so use low heat. Watch what you add, since cheese, oil and bacon can easily cost more than the whites themselves.
How to log egg whites in Cal.AI
For liquid egg whites, scan the Barcode on the carton and log the amount you poured; for whites separated from shell eggs, search for egg white and set the count with the serving − / + control, at 33 g and about 17 calories each. A cup is 243 g and about 126 calories, and if you make the same omelet most mornings, save it as a food for one-tap reuse. The common mistake is logging an egg-white omelet without the oil it was cooked in, which can cost more than the whites.
Frequently asked questions
How many calories are in one egg white?
The white of one large egg weighs about 33 g and has about 17 calories according to USDA data, with about 3.6 g of protein, 0.2 g of carbohydrate and almost no fat. Three egg whites are about 99 g and about 51 calories with about 10.8 g of protein, which is less than one whole hard-boiled egg at about 78 calories.
How much protein is in a cup of egg whites?
A cup of egg whites weighs about 243 g and provides about 26.5 g of protein for about 126 calories, with about 1.8 g of carbohydrate and 0.4 g of fat. That cup is roughly seven large egg whites. Sodium is the figure to note at about 403 mg per cup, a fair share of the 2,300 mg daily guideline.
Are egg whites better than whole eggs for weight loss?
They are lower in calories, not better in every way. An egg white is about 17 calories with 3.6 g of protein, while a whole hard-boiled egg is about 78 calories with 6.3 g of protein, so whites give more protein per calorie. The yolk carries the fat, cholesterol and most of the vitamins. Many people use one whole egg plus two or three whites for both.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Egg, white, raw, fresh” (FDC ID 172183). FoodData Central
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