Calories in Egg Whites: Nutrition Facts & Serving Sizes
Per 1 large (33g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Egg white is the clear liquid portion of an egg, separated from the yolk. A single large egg white (33g) contains just 17 calories with 3.6g of protein, virtually zero fat, and only 0.2g of carbs. Per 100g, egg whites deliver 52 calories and 10.9g of high-quality complete protein. The fat and cholesterol count is essentially zero, making egg whites one of the cleanest protein sources available. A full cup (243g) provides 26.5g of protein for only 126 calories. Egg whites also contain 20mcg of selenium per 100g and 0.4mg of riboflavin. They are a staple in cutting diets and bodybuilding meal plans due to their extreme protein-to-calorie ratio. Egg whites are commonly eaten scrambled, in omelets, used in protein shakes, or consumed in bulk during aggressive cuts.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (243g) | 126.4 | 26.5g | 1.7g | 0.5g | 0g |
| 1 large (33g) | 17.2 | 3.6g | 0.2g | 0.1g | 0g |
| 100g | 52 | 10.9g | 0.7g | 0.2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 52 | 3% |
| Protein | 10.9g | 22% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 0.7g | |
| Dietary Fiber | 0g | |
| Sugars | 0.7g | 1% |
| Sodium | 166mg | 7% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 7mg | 1% |
| Iron | 0.1mg | 1% |
| Potassium | 163mg | 3% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 11mg | 3% |
| Phosphorus | 15mg | 1% |
| Selenium | 20mcg | 36% |
| Folate | 4mcg | 1% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Egg Whites
Egg whites are one of the most efficient protein sources in existence. At 10.9g of protein per 100g with only 52 calories, the protein-to-calorie ratio is exceptional. For someone in a cutting phase trying to preserve muscle while in a caloric deficit, egg whites allow high protein intake without adding meaningful fat or calories.
The protein in egg whites is a complete protein, meaning it contains all nine essential amino acids. This makes it directly useful for muscle protein synthesis after training. Leucine, the primary amino acid that triggers muscle building, is present in egg white protein.
Riboflavin at 0.4mg per 100g supports energy metabolism by helping convert food into ATP. This is especially relevant for athletes putting in high training volumes who need efficient energy production.
Selenium at 20mcg per 100g acts as part of the antioxidant defense system, helping protect muscle cells from oxidative damage during intense exercise. Regular training increases oxidative stress, and selenium helps counteract this.
Egg whites contain zero fat and zero cholesterol, making them suitable even for individuals managing cardiovascular risk factors. They are also low in sodium relative to many protein foods, with 166mg per 100g, though this is worth noting for high-volume consumption.
For body composition goals, egg whites are hard to beat. The near-zero calorie cost of adding substantial protein to a meal makes them a practical tool for hitting daily protein targets without eating into a caloric budget.
Dietary Considerations
Egg whites are naturally gluten-free and contain no carbohydrates worth counting, making them fully compatible with keto and low-carb diets. They are not vegan but are suitable for vegetarians who consume eggs (ovo-vegetarians). With zero fat and zero cholesterol, they are often recommended for low-fat or heart-healthy diets. They are not dairy-free in the sense that some people confuse eggs with dairy, but eggs contain no lactose and are safe for lactose-intolerant individuals. People with egg allergies must avoid them. Sodium is present at 166mg per 100g, so high-volume consumers should factor this into daily sodium intake. Egg whites are an ideal food for aggressive cuts given their extreme protein-to-calorie efficiency.
Daily Intake (100g)
100g of egg white provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in egg white?
One large egg white (33g) contains 17 calories. Per 100g, egg whites have 52 calories. A full cup of egg whites (243g) contains 126 calories.
Is egg white good for weight loss?
Yes, egg whites are excellent for weight loss. At 17 calories per large egg white with 3.6g of protein, they provide high-quality protein with minimal caloric impact, making it easier to stay in a deficit while preserving muscle mass.
How much protein in egg white?
One large egg white contains 3.6g of protein. Per 100g, egg whites contain 10.9g of protein. A cup of egg whites (243g) provides 26.5g of protein.
Do egg whites have cholesterol?
No. Egg whites contain zero cholesterol. All the cholesterol in an egg is found in the yolk. This is why egg whites are popular for individuals managing cholesterol levels.
How many egg whites should I eat per day for muscle building?
There is no fixed limit, but a common approach is consuming enough to hit 0.7 to 1g of protein per pound of bodyweight. Since each large egg white provides 3.6g of protein, you would need roughly 6 to 8 whites to get about 25g of protein from egg whites alone.
Are egg whites healthier than whole eggs?
Egg whites are lower in calories, fat, and cholesterol, but whole eggs provide more nutrients including vitamins D and A, choline, and healthy fats. The better choice depends on your goals. For cutting calories, egg whites win. For overall nutrition, whole eggs are more complete.
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