How much protein is in egg whites?
One large egg white (33 g) has 3.6 g of protein (17 kcal); 100 g has 10.9 g.
21.0 g protein per 100 kcal · USDA FoodData Central
21.0 g of protein per 100 kcal (84% of its calories): 10 g or more is lean on our scale.
25 g of protein from egg whites alone takes 229 g (about 7 large egg whites) and 119 kcal.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 10.9 g | 52 | 0.7 g | 0.2 g |
| 1 oz (28 g) | 3.1 g | 15 | 0.2 g | 0.1 g |
| 1 cup (243 g) | 26 g | 126 | 1.7 g | 0.5 g |
| 1 tbsp (15 g) | 1.7 g | 8 | 0.1 g | 0 g |
| 1 large (33 g) | 3.6 g | 17 | 0.2 g | 0.1 g |
One large egg white (33 g) is 3% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
How it compares
The 4 foods from the same and related aisles closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Egg whites | 10.9 g | 52 | 21.0 g |
| Eggs | 12.6 g | 143 | 8.8 g |
| 2% milk | 3.3 g | 50 | 6.6 g |
| Egg yolks | 15.9 g | 322 | 4.9 g |
| Fat-free half-and-half | 2.6 g | 59 | 4.4 g |
Recipes with egg whites
22 recipes in the Feast Mode library use egg whites, macros computed the same way.
Across the 22 library recipes that use it, a serving has 30 g of egg whites on average, which brings 3.3 g of protein: 9% of the dish’s protein. It carries the most in Spinach and Feta Egg Muffins, at 28% of the protein.
Questions
How much protein is in one large egg white?
One large egg white (33 g) has 3.6 g of protein and 17 kcal, with 0.2 g of carbohydrate and 0.1 g of fat.
How much protein is in 100 g of egg whites?
100 g of egg whites has 10.9 g of protein, 52 kcal, 0.7 g of carbohydrate and 0.2 g of fat (USDA FoodData Central 172183).
Are egg whites a good source of protein?
Lean protein source: 21.0 g of protein per 100 kcal (84% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from egg whites alone takes 229 g (about 7 large egg whites) and 119 kcal.
Which has more protein, egg whites or eggs?
Eggs, with 12.6 g of protein per 100 g against 10.9 g for egg whites. Per 100 kcal: egg whites 21.0 g, eggs 8.8 g.
Source: USDA FoodData Central, SR Legacy 172183: “Egg, white, raw, fresh”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
Coming soon to iPhone
Feast Mode will do this math for the recipes you paste.
Join the waitlist and we’ll email you the day it launches.
We’ll email the day Feast Mode is on the App Store. Until then, the recipes are open.