Egg Whites Calories & Nutrition Facts
Pure protein with virtually no fat or cholesterol, ideal for lean muscle building.
Quick answer
How many calories are in Egg Whites?
Egg Whites has 52 calories per 100g. A 1 large egg white (33g) has about 17 calories. It is a low-calorie food, with most calories coming from protein.
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Source review
Egg Whites Source Review: One White, Liquid Cup, Protein, and Whole-Egg Context
Reviewed May 21, 2026. This page uses egg whites as a lean protein reference and scales practical portions such as one large egg white, three whites, and half-cup liquid whites.
- Calorique lists egg whites at 52 calories and 11g protein per 100g, with very low fat and carbohydrate.
- One large egg white is roughly one-third of the 100g reference, so whole-number egg counts can be more useful than a 100g-only table.
- Liquid egg white cartons can be easier to track for recipes, but product labels should override generic values when sodium or additives differ.
- Whole eggs include yolk nutrients and calories that egg whites do not provide, so compare the actual ingredient used.
Practical Portion Guide for Egg Whites
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 large egg white (33g) | 17 kcal | 3.6g | 0.2g | 0.2g | 0.1g |
| 3 large egg whites (99g) | 51 kcal | 10.9g | 0.7g | 0.7g | 0.2g |
| 1/2 cup liquid whites (120g) | 62 kcal | 13.2g | 0.8g | 0.8g | 0.2g |
| 100g reference | 52 kcal | 11.0g | 0.7g | 0.7g | 0.2g |
Liquid carton whites, fresh separated whites, and cooked egg whites should be tracked by grams or cup measure. Adding oil, cheese, yolks, or butter changes the meal quickly.
% Daily Value: 1 large egg white (33g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 large egg white (33g) | % DV |
|---|---|---|---|---|
| Protein | 11g | 22% | 3.6g | 7% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 0.7g | 0% | 0.2g | 0% |
| Total fat | 0.2g | 0% | 0.1g | 0% |
| Sodium | 166mg | 7% | 55mg | 2% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Egg Whites Fits Into a Diet
Egg whites are useful when you want lean protein with almost no fat, cholesterol, or carbohydrate in omelets, scrambles, breakfast bowls, and baking.
Pair egg whites with whole eggs, vegetables, potatoes, oats, toast, fruit, or avocado depending on whether you need more fat, carbs, or meal volume.
Egg whites are protein-forward but not nutritionally identical to whole eggs; the yolk carries most of the fat-soluble vitamins, choline, and calories.
Plan Around Egg Whites
High-Protein Low-Calorie Foods
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Protein Calculator
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Macro Calculator
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Keto Diet Guide
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Compare Egg Whites With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Egg Whites | 52 kcal | 11g | 0.7g | 0.2g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Egg Whites: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Egg Whites high in protein?
Egg Whites has 11g protein per 100g, which is 22% of the 50g FDA Daily Value. 1 large egg white (33g) supplies about 3.6g, or 7% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
How many calories are in Egg Whites?
Egg Whites contains 52 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 44 calories from protein, 3 calories from carbohydrates, and 2 calories from fat; these estimates may not add up exactly to the listed total.
Is Egg Whites good for weight loss?
Yes, Egg Whites is excellent for weight loss with only 52 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Egg Whites?
Egg Whites contains 11g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Egg Whites?
Track Egg Whites by grams when precision matters. A practical starting point is 1 large egg white (33g), which is about 17 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Egg Whites keto-friendly?
Yes, Egg Whites is keto-friendly with only 0.7g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Egg Whites good for diabetics?
Egg Whites may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Egg Whites?
Calorique's food profile lists vitamins B2, B12 and minerals including Selenium, Potassium for Egg Whites. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Egg Whites?
Calorique standardizes Egg Whites nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g