Eggs

Egg white nutrition, raw, cooked and everything between.

On USDA figures, 1 large egg white works out at 17 calories and carries 3.6 g of protein. The record behind it is USDA’s “Egg, white, raw, fresh”. Choose how much you are eating and the panel does the arithmetic from there.

By Alen Yaco · Updated 20 September 2026

Source data is USDA FoodData Central (172183, 323793). The sums run on your device and nothing leaves it.

Egg white calories by portion

At 52 calories per 100 g, 1 large egg white comes to 17. The weights shown for each portion come straight from the USDA record.

What egg white offers in protein

Protein in 1 large egg white comes to 3.6 g. Against the 50 g Daily Value, that covers 7 percent. Egg white is about as protein-dense as food gets: 84 percent of its calories are protein, which is why it turns up in almost every high-protein plan.

Divide its calories by source and you get 91 percent from protein, 3 percent from fat and 6 percent from carbohydrate.

Egg white, method by method

To keep it fair, all figures are for 33 g.

What to know before you cook egg white

Egg white is the clear albumen surrounding the yolk. You can buy it still contained within the shell, or separated and pasteurised in cartons. For whipping, choose intact fresh shell eggs, as pasteurisation alters the structure and reduces foaming power. Avoid carton brands containing added gums, salt or starches.

Whipping traps air, forming a foam that expands in the oven. Heat coagulates the liquid into an opaque, firm solid. The commonest mistake is allowing a speck of oily yolk into the bowl, which prevents the foam from lifting. Overheating also causes the structure to weep liquid and become rubbery.

Chefs use this ingredient to clarify French consommés and to create sweet meringues. In Chinese cookery, it coats meat in a velveting process before frying, keeping the flesh moist. It also creates the frothy head on classic sour cocktails and adds structure to baked macaroons.

Egg white: the full nutrient profile

The table follows the selector above, so change the serving or the method and every row updates. Values are per serving, not per 100 g, unless you pick 100 g.

Egg white against a daily budget

Against the standard 2,000 calorie reference, 1 large egg white takes up 1 percent of the energy and supplies 7 percent of the protein. For a figure that fits you, start with the TDEE calculator, then set grams with the macro calculator.

Three recipes built around egg white

Three recipes from the Calorie Counter Team, each costed ingredient by ingredient against USDA records, so the per-serving figures are sums, not guesses.

Breakfast · French

Egg White Herb Omelette

A light pan-fried omelette made with egg whites and fresh herbs.

10 min · serves 1

156kcal

17gprotein

8.5gfat

2.3gcarbs

Ingredients

• Egg whites 150 g
• Unsalted butter 10 g
• Fresh chives 5 g
• Fresh parsley 5 g
• Table salt 1 g
• Ground black pepper 1 g

Method

1. Whisk the egg whites, salt, and black pepper in a bowl until slightly frothy.
2. Stir the finely chopped chives and parsley into the egg white mixture.
3. Melt the butter in a non-stick frying pan over medium heat.
4. Pour the mixture into the pan and cook for three minutes until the base sets.
5. Fold the omelette in half and slide it onto a plate.

Built from 6 USDA ingredient records. A cooked dish never matches its raw sum exactly, but it stays close.

Dinner · Chinese

Egg White Fried Rice

A quick stir-fry combining cooked rice, vegetables, and scrambled egg whites.

15 min · serves 2

352kcal

18gprotein

8.3gfat

50gcarbs

Ingredients

• Egg whites 200 g
• Cooked white rice 300 g
• Frozen green peas 75 g
• Spring onions 30 g
• Sesame oil 15 g
• Soy sauce 15 g

Method

1. Heat half of the sesame oil in a wok over high heat.
2. Pour in the egg whites and stir constantly for two minutes until scrambled and set.
3. Remove the egg whites from the wok and set them aside.
4. Add the remaining oil, cooked rice, peas, and sliced spring onions to the wok, stir-frying for three minutes.
5. Return the egg whites to the wok, pour in the soy sauce, and toss to combine.

Nutrition per serving, calculated across 6 USDA ingredient records. Expect small differences once cooked.

Breakfast · British

Egg White and Spinach Omelette

A light breakfast omelette cooked in a frying pan with fresh spinach and a small amount of cheese.

10 min · serves 1

177kcal

18gprotein

10gfat

2.7gcarbs

Ingredients

• Egg whites 120 g
• Fresh spinach 40 g
• Cheddar cheese 15 g
• Olive oil 5 g
• Salt 1 g

Method

1. Whisk the egg whites and salt in a bowl until slightly foamy.
2. Heat the olive oil in a non-stick frying pan over medium heat.
3. Add the spinach to the pan and cook for two minutes until wilted.
4. Pour the egg whites over the spinach and cook without stirring for three minutes until the base sets.
5. Sprinkle the cheddar cheese over one half, fold the omelette over, and cook for one further minute.

Built from 5 USDA ingredient records. A cooked dish never matches its raw sum exactly, but it stays close.

Calorie Counter Team, food critic

A plate built around egg white

What a meal containing egg white comes to, using USDA numbers for every part of it.

Eggs: where egg white sits

Per 100 g, each in the form its own page leads with; the second column says which.

What people ask about egg white

What is the calorie count for 1 large egg white?

USDA measures 1 large egg white at 17 calories, or 52 calories for each 100 g. The record used is “Egg, white, raw, fresh” (FDC 172183).

How much protein is in egg white?

11 g per 100 g, so 1 large egg white supplies 3.6 g. Against the Daily Value that is 7 percent.

Can you eat egg white when trying to lose weight?

Weight change comes from the whole week’s intake. 1 large egg white contributes 17 calories and 3.6 g of protein (84 percent of its energy), a strong ratio for staying full on fewer calories.

How do you get the most volume when whipping egg whites?

Use a copper or glass bowl at room temperature. Copper reacts with the albumen to stabilise the foam. Ensure the whisk and bowl are entirely free of grease, as even tiny oil droplets deflate the air bubbles.

Can you freeze leftover egg whites?

Yes, they freeze exceptionally well without losing their whipping qualities. Pour them into ice trays, freeze them solid, then transfer them to a sealed bag. Thaw them overnight in the refrigerator before using them.

Sources

• Egg, white, raw, fresh — USDA FoodData Central, FDC ID 172183
• Egg, white, dried — USDA FoodData Central, FDC ID 323793
• Daily Values for nutrition labelling, 21 CFR 101.9