Egg white calories and protein (raw)
1 large egg white (33 g) has about 17 kcal and 3.6 g protein. Per 100 g, raw egg white has 52 kcal and 10.9 g protein.
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Nutrition per 100 g and per serving
| Serving | Grams | Energy (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|---|
| Egg, white, raw, fresh (USDA FDC 172183)Per 100 g, as published | 100 g | 52 | 10.9 | 0.7 | 0.2 | 0 |
| 1 large egg whiteUSDA portion: 1 large | 33 g | 17 | 3.6 | 0.2 | 0.1 | 0 |
| 1 cup of egg whitesUSDA portion: 1 cup | 243 g | 126 | 26.5 | 1.8 | 0.4 | 0 |
Per 100 g values: USDA FoodData Central, SR Legacy, fdcId 172183: Egg, white, raw, fresh. Carbohydrate is total carbohydrate by difference, so it includes the fibre shown.
For gym-goers
Egg white gives 21 g protein per 100 kcal.
By protein per 100 g, egg white ranks #18 of 38 foods on these pages.
About Egg white
Egg white is the clear part of the egg, separated from the yolk and cooked as an egg-white bhurji, omelette or added to shakes after cooking.
- Almost all of an egg's fat sits in the yolk, so the white row is close to pure protein and water.
- Cartons of liquid egg white are sold pasteurised; the row here is fresh white from a shell egg.
Frequently asked questions
How many calories are in 1 large egg white?
1 large egg white (33 g) has about 17 kcal, 3.6 g protein, 0.1 g fat and 0.2 g carbohydrate.
How much protein is in 100 g of egg white?
100 g of raw egg white has about 10.9 g protein and 52 kcal, with 0.2 g fat and 0.7 g carbohydrate.
Is egg white high in protein compared with other foods here?
By protein per 100 g, egg white ranks #18 of 38 foods on these pages, with 10.9 g per 100 g. That is 21 g protein per 100 kcal.
How many egg whites equal the protein of one whole egg?
Compare the two serving lines above: one large white carries a little over half the protein of one large whole egg, because the yolk holds the rest.
Is raw egg white safe to drink?
Raw egg can carry salmonella, so cook whites until set or use pasteurised liquid white.
Related foods
Gym questions
Sources
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (Public domain (CC0 1.0)).
- fdcId 172183: Egg, white, raw, fresh (SR Legacy)
Nutrition values are general reference data, not medical or dietary advice. Check with a doctor or dietitian for your own needs.