Egg White calories & macros
52 calories per 100 g · 17 calories per 1 large white (33 g). Egg White (raw, fresh).
An egg white is 17 calories and 3.6 g of protein with virtually no fat, which is why egg-white omelettes became a fixture of high-protein cooking. The yolk holds most of the egg's calories and nearly all of its vitamins A, D, E, K, choline, and healthy fats, so discarding it saves calories and costs nutrition. A common compromise is one whole egg plus two or three whites.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 large white (33 g) |
|---|---|---|
| Calories | 52 | 17 |
| Protein | 10.9 g | 3.6 g |
| Carbohydrate | 0.7 g | 0.2 g |
| Fat | 0.2 g | 0.1 g |
Source: USDA FoodData Central (Egg, white, raw, fresh). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Frequently asked
How many calories in an egg white?
About 17 calories per large white (33 g), with 3.6 g of protein and essentially no fat.
Is it better to eat whole eggs or just the whites?
Whole eggs are more nutritious; whites are more calorie-efficient. If your protein target is high and your calorie budget is tight, adding whites to whole eggs gives you both.