Lean Protein From the White Only
USDA Egg, white, raw, fresh (FDC #172183) lists 52 kcal, 10.9g protein, 0.17g fat, and 0.73g carbs per 100g [1]. One large egg white (33g USDA household measure) provides about 17 kcal and 3.6g protein with virtually no fat.
Egg whites are often logged by count, cup, or tablespoon — not just grams. This calculator supports those household measures using USDA cup (243g) and large-white (33g) references documented in methodology.
For whole eggs, yolks only, or mixed preparations, use the [Egg Nutrition Calculator](/tools/egg-nutrition-calculator/). Dried and carton products may differ — select the variant that matches what you weighed.
Raw vs Cooked Egg Whites
Cooking does not create protein — it changes water content and weight. USDA Egg, white, cooked, no added fat (FDC #2707170) lists 10.7g protein and 52 kcal per 100g vs 10.9g and 52 kcal raw [1][2].
Cooked plain whites may show higher sodium and carbohydrate per 100g in USDA records due to analytical and moisture differences — match your log to the state you weighed.
Scrambled egg whites with butter, oil, milk, or cheese are meal entries — count add-ons separately or use this tool's preparation options.
Dried Egg Whites Are a Different Food State
USDA Egg, white, dried (FDC #172204) lists 382 kcal and 81.1g protein per 100g — a concentrated dehydrated product, not comparable gram-for-gram with fresh liquid whites [3].
Do not log 1 tbsp dried powder using fresh 1 tbsp (15g liquid) weights. Follow package reconstitution directions or weigh dry powder separately.
Dried egg white products are often high in sodium (1280mg/100g in FDC #172204) — check labels for product-specific values.
Egg White vs Whole Egg vs Yolk (Raw, per 100g)
| Component | Protein (g) | Calories (kcal) | Fat (g) | Cholesterol (mg) |
|---|---|---|---|---|
| Egg white, raw | 10.9 | 52 | 0.17 | 0 |
| Whole egg, raw | 12.6 | 143 | 9.51 | 372 |
| Egg yolk, raw | 15.9 | 322 | 26.5 | 1085 |
Practical Tips for Egg Whites
- 1
1 large egg white = 33g is the USDA household measure used for count-based logging on this page.
- 2
1 cup raw egg white = 243g (USDA); 1 tbsp ≈ 15.2g (243g ÷ 16).
- 3
Weigh raw before cooking and log raw — or weigh cooked and log cooked-no-fat. Do not mix states.
Frequently Asked Questions — Egg Whites
How much protein is in one egg white?
How much protein is in 100g of egg whites?
How much protein is in 1 cup of egg whites?
Are carton egg whites the same as fresh separated whites?
Does cooking change egg white protein?
Important Notice
Values reference USDA FoodData Central unless noted. Carton/pasteurized liquid egg whites and branded dried products may differ — use your package Nutrition Facts when available. This tool supports food journaling — not medical or dietary advice.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Egg, white, raw, fresh — FDC #172183. U.S. Department of Agriculture, Agricultural Research Service.
- [2] USDA FoodData Central (2024). Egg, white, cooked, no added fat — FDC #2707170. U.S. Department of Agriculture, Agricultural Research Service.
- [3] USDA FoodData Central (2024). Egg, white, dried — FDC #172204. U.S. Department of Agriculture, Agricultural Research Service.