100 grams of raw egg whites contain 10.9 grams of protein, 52 calories, and just 0.2 grams of fat, according to USDA data. That’s the straight answer — and it explains why egg whites have been a bodybuilding and meal-prep staple for decades. Below, you’ll find the exact protein numbers for 1 to 6 egg whites, cup measurements, and how whites compare to whole eggs.
Egg White Protein Per 100g
Here’s the full USDA nutrition breakdown for 100 grams of raw egg whites:
| Nutrient (per 100g) | Amount |
|---|---|
| Protein | 10.9 g |
| Calories | 52 kcal |
| Fat | 0.2 g |
| Carbs | 0.7 g |
| Sugar | 0.7 g |
To put that in perspective: 100 grams is roughly three large egg whites. So three whites give you almost 11 grams of complete, high-quality protein for about 52 calories — that’s less than the calories in a single banana. Almost zero fat, almost zero carbs. That’s the trade egg whites make, and for anyone tracking macros, it’s an excellent one.
One thing worth noting: these numbers are for raw egg whites. Cooking barely changes the protein content — you don’t lose protein by scrambling or boiling — but it does change digestibility for the better. Raw egg whites contain a protein called avidin, which binds to biotin (a B vitamin) and can reduce how much protein your body actually absorbs. Heat denatures avidin, so cooked egg whites are not only safer but genuinely more digestible than raw ones.
Protein in 1–6 Egg Whites
Most of us don’t eat egg whites by the gram — we eat them by the egg. A single large egg white weighs about 33 grams, which gives you roughly 3.6 grams of protein for 17 calories. Here’s the scale-up, so you can plug the numbers straight into your meal plan:
| Egg whites | Protein | Calories |
|---|---|---|
| 1 large white | 3.6 g | 17 kcal |
| 2 large whites | 7.2 g | 34 kcal |
| 3 large whites | 10.9 g | 52 kcal |
| 4 large whites | 14.4 g | 68 kcal |
| 5 large whites | 18.0 g | 85 kcal |
| 6 large whites | 21.6 g | 102 kcal |
If you buy liquid egg whites by the carton, cup measurements are more useful than counting eggs. One US cup of liquid egg whites is about 243 grams, which works out to approximately 26.5 grams of protein for around 126 calories. Half a cup (about 121 grams) gives you roughly 13.2 grams of protein for 63 calories. For most batch-cooking recipes — protein pancakes, overnight oats, breakfast bakes — these cup numbers are the ones you’ll actually use.
Pro tip for meal preppers: three-egg-white omelets (10.9g protein, 52 kcal) are the sweet spot. You’re getting double the protein of a single whole egg for roughly two-thirds of the calories, and the pan cook time barely changes. Add vegetables and you’ve got a high-volume, low-calorie breakfast that keeps you full until lunch.
Egg White vs Whole Egg: Protein Comparison
Now the question everyone asks: am I missing out by ditching the yolk? On protein alone, the answer is mostly no — the white carries the majority of the egg’s protein. Here’s the side-by-side:
| Per 100g | Egg white | Whole egg |
|---|---|---|
| Protein | 10.9 g | 12.6 g |
| Calories | 52 kcal | 143 kcal |
| Fat | 0.2 g | 9.5 g |
| Per large egg | Egg white (33g) | Whole egg (50g) |
|---|---|---|
| Protein | 3.6 g | 17 kcal |
| Calories | 72 kcal |
The math: a large egg white holds about 57% of the egg’s total protein (3.6g of 6.3g). But here’s the catch — per 100 grams, whole egg actually has more protein (12.6g vs 10.9g) because the yolk is protein-dense too. The white wins on protein per calorie, not protein per gram.
That’s the real story. If calories are your limiting factor, egg whites are unbeatable: you get more than half the protein for less than a quarter of the calories. If calories aren’t a concern, the whole egg is the more complete food — which brings us to what the yolk actually brings to the table.
If you want to run the numbers for your own portion sizes, our egg protein calculator lets you compare whole eggs, whites, and yolks across any number of eggs.
Why Egg Whites Are a Diet Staple
Protein quality matters, but protein per calorie is what wins diets. Here’s how egg whites stack up against two other diet favorites, per 100 grams:
| Food (per 100g) | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|
| Egg whites | 10.9 g | 52 | 21.0 g |
| Chicken breast (cooked) | 31.0 g | 165 | 18.8 g |
| Greek yogurt (nonfat) | 10.0 g | 59 | 16.9 g |
Egg whites beat even skinless chicken breast on protein per calorie. That doesn’t make them “better” overall — chicken breast and yogurt bring their own benefits — but it explains why egg whites show up in every cutting-phase meal plan: nothing delivers complete protein this cheaply, calorie-wise.
Beyond the macros, egg whites score well on the things that keep a diet sustainable. They’re incredibly versatile — you can scramble, bake, whip, or fold them into almost anything — and the high water content gives them good volume, so a four-white omelet feels like a real meal at 68 calories. They’re also one of the cheapest protein sources per gram you’ll find at any grocery store, and they cook in minutes.
This is exactly why egg whites pair so well with muscle-gain goals too. If you’re eating at a slight surplus, whites let you hit your protein target without blowing past your calorie budget — see our guide on how many eggs to eat for muscle gain for the full breakdown.
What You Lose Without the Yolk
Let’s be honest about the trade. The yolk is where almost all of the egg’s micronutrients live, and dropping it means dropping them:
- Choline — about 60% of your daily need sits in one yolk. Choline supports brain function and liver health, and most people already under-consume it.
- Vitamin D — eggs are one of the few natural food sources; the yolk holds nearly all of it.
- Vitamin B12 — concentrated in the yolk, and important for energy metabolism and nerve function.
- Healthy fats — the yolk’s fat includes omega-3s (especially in pasture-raised eggs) and helps your body absorb fat-soluble vitamins A, D, E, and K.
- Satiety — fat slows digestion, and many people find whole eggs more filling per calorie than whites alone.
None of this means egg whites are “bad.” It just means an all-whites diet should be balanced with other nutrient sources — which a sane diet does anyway. The practical approach most nutritionists recommend: mix it up. Use one or two whole eggs plus extra whites in your scramble. You keep the yolk’s nutrients, push the protein-to-calorie ratio up, and you don’t waste food.
Frequently Asked Questions
How much protein is in one egg white?
One large egg white (about 33 grams) contains roughly 3.6 grams of protein and 17 calories. It’s one of the purest protein-per-calorie sources in the grocery store.
How much protein is in a cup of egg whites?
One US cup of liquid egg whites (about 243 grams) contains approximately 26.5 grams of protein for around 126 calories. Half a cup gives you roughly 13.2 grams of protein for 63 calories.
Is egg white protein the same quality as whole egg protein?
Yes — the protein itself is identical in quality. Egg protein has one of the highest biological values of any food, and the whites carry that same complete amino acid profile. What changes is the nutrient package around it: the yolk adds choline, vitamin D, B12, and healthy fats that whites don’t have.
Can I drink liquid egg whites from a carton?
Carton egg whites sold in stores are pasteurized, which kills salmonella bacteria — so yes, pasteurized carton whites are safe to drink. But be careful with raw whites cracked from shell eggs: they carry a salmonella risk, and the avidin in raw whites can interfere with biotin absorption and reduce protein digestibility. If you want the safety and full digestibility, cook them.
Disclaimer: This article is for general nutrition information only and is not medical advice. If you have a health condition or specific dietary needs, check with a healthcare professional.
Want to calculate protein for your own serving size? Try our egg white protein calculator to get exact numbers for any number of eggs, whites, or cups.