Egg White - How Many Calories?

Egg white protein, portions and cooking

How many calories and how much protein are in one egg white?

The USDA measure for one large egg white is 33 grams. It provides about 17 calories and 3.6 grams of protein. Per 100 grams, fresh egg white has 52 calories and 10.9 grams of protein. These are white-only weights, without the shell or yolk.

On this basis, 100 grams is roughly three whites. Eggs vary in size, so weigh separated whites together when you need a closer estimate. For a carton of liquid egg white, use the product label.

How much protein is in two boiled egg whites?

This reference describes fresh raw whites; it is not advice to drink them raw. Two 33-gram whites contain about 34 calories and 7.19 grams of protein before cooking. Cooking them without added fat gives a useful ingredient estimate, but water or some white may be lost during cooking and separation. It is not a separate laboratory value for 66 grams weighed after boiling.

Do not treat 100 grams of cooked white as necessarily identical to 100 grams of raw white. If you eat the yolk too, use the whole hard-boiled egg calculator. For example, a whole hard-boiled egg weighing 50 grams without its shell provides about 6.3 grams of protein; that is not the white-only figure. Count oil, cheese and milk added to an omelette separately.

Are whites better than yolks?

Whites add protein with little fat: this reference contains 0.17 grams of fat and 0 mg of cholesterol per 100 grams. They are not pure protein; most of their weight is water. Yolks supply protein too, alongside fat and nutrients such as choline. Comparing equal weights is different from comparing one white with one yolk. The guide to protein and choline in eggs explains what a whole egg contributes.

Can you eat egg whites daily, or have ten a day?

There is no egg-white count that meets everyone's needs. Ten whites weighing 33 grams each total 330 grams: 172 calories and 35.97 grams of protein. That calculation is not a recommendation to eat ten. Include protein from yogurt, beans, fish and other meals when considering your intake. An athlete's protein target depends on training, the overall diet and health.

Adding more whites does not make a complete meal. They contain no fibre, so a fully cooked vegetable omelette with an appropriate bread portion can offer more variety than a plate of whites alone. Nor does everyone need to discard yolks.

What are the drawbacks of raw egg white?

Raw eggs can carry Salmonella. Cook whites until firm; use pasteurised products when a recipe will be served without cooking. The FDA egg-safety guidance covers cooking and cold storage. Clean hands and surfaces after contact with raw eggs. With an egg allergy, removing the yolk does not make the white safe: whites contain allergenic proteins too.

Data: USDA SR28, 01124 — fresh raw chicken egg white. One large white is 33 g; multiples use that weight. The source cup measure is 243 g. Vitamin A is expressed in µg RAE.