Egg Whites — Nutrition & Calories
Egg Whites per 100g: 52 cal · 11g protein · 0.7g carbs · 0.2g fat · 0g fiber. Pure protein with virtually no fat or cholesterol, ideal for lean muscle building.
Egg Whites contains 52 calories per 100g serving — 11g protein, 0.7g carbs, 0.2g fat, 0g fiber, 166mg sodium. Per 100g: 52 calories. Contains animal products. Keto-friendly. Gluten-free. Pure protein with virtually no fat or cholesterol, ideal for lean muscle building.
Egg Whites Macros (per 100g)
Egg Whites Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 52 cal | 11.0g | 0.7g | 0.2g |
| 100g | 52 cal | 11.0g | 0.7g | 0.2g |
| 200g | 104 cal | 22.0g | 1.4g | 0.4g |
| 1 cup (~240g) | 125 cal | 26.4g | 1.7g | 0.5g |
| 1 oz (28g) | 15 cal | 3.1g | 0.2g | 0.1g |
Burn Off Egg Whites (52 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 52 calories from Egg Whites:
- Walking (3 mph)12 min
- Running (6 mph)4 min
- Cycling (moderate)6 min
- Swimming (moderate)7 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Egg Whites?
Egg Whites contains 52 calories per 100g serving. That's 52 calories per 100g, or 125 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Egg Whites?
Egg Whites has 11g of protein per 100g (11.0g protein per 100g). Good protein source.
Is Egg Whites keto-friendly?
Yes, Egg Whites is keto-friendly. With 0.7g carbs and 0.2g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 0.7g.
Is Egg Whites suitable for a vegan diet?
Egg Whites is NOT suitable for strict vegans (contains animal-derived ingredients). Vegan substitutes vary by recipe.
What are the macros for Egg Whites?
Per 100g: 52 calories, 11g protein (85% cal), 0.7g carbs (5% cal), 0.2g fat (3% cal). Fiber: 0g. Sodium: 166mg.
How much Egg Whites should I eat to lose weight?
For weight loss, Egg Whites fits a calorie deficit if portioned. A typical 500 cal/day deficit means Egg Whites can comprise up to 961g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.