Eggs & Dairy
Protein in Egg Whites: Protein, Calories, and Meal Ideas
Egg whites are nearly pure protein with very little fat, making them useful when you need more protein without many calories.
Protein per serving
14g
130 g egg whites / about 4 large whites
Calories per serving
68
130 g serving
Protein per 100g
11g
52 calories per 100 g
Protein density
21.2g
protein per 100 calories
Egg Whites Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 130 g egg whites / about 4 large whites | 14g | 68 |
| Per 100 g | 100 g | 11g | 52 |
| Protein density | 100 calories | 21.2g | 100 |
Representative source entry: Egg white, raw, fresh. Liquid carton egg whites and fresh separated egg whites are similar, but labels can vary slightly.
Good for weight loss? Excellent
Egg whites are one of the leanest protein additions for breakfast because they add protein with very few calories.
Good for muscle gain? Good
Egg whites provide high-quality protein, though many people pair them with whole eggs or carbs for a more complete muscle-gain meal.
Meal Ideas with Egg Whites
Egg white omelet with vegetables
Whole eggs plus extra egg whites
Egg white breakfast wrap
Egg white scramble with cottage cheese
How to Use Egg Whites
Best Use Cases
Egg whites are best used as a protein booster, not always as the whole meal. They add lean protein to foods that already have flavor and texture.
- Add carton whites to whole eggs to raise protein without adding much fat.
- Use them in omelets, breakfast wraps, oats, and high-protein pancakes.
- Choose pasteurized liquid egg whites when speed and food safety matter.
Raw vs Cooked Tracking
The USDA source is for raw fresh egg white. Cooking changes water content but does not meaningfully create more protein.
- Weigh liquid egg whites before cooking if you use raw values.
- Track butter, oil, cheese, and whole eggs separately.
Tracking Tips
- Weigh liquid egg whites for accuracy.
- Track oil, butter, and cheese separately.
- Use pasteurized carton whites for easy meal prep.
Compare Similar Protein Foods
Common Questions
Are egg whites pure protein?
They are close. Egg whites are mostly water with high-quality protein and very little fat, which is why the calories stay low.
Are carton egg whites the same as fresh egg whites?
They are similar for protein tracking, but carton products are pasteurized and labels can vary slightly by brand.
Should I eat only egg whites instead of whole eggs?
Not necessarily. Whole eggs add fat, choline, and micronutrients. Many people use whole eggs plus extra whites for a better balance.
Are egg whites good before a workout?
They can work, but they are very lean. Add toast, oats, fruit, or potatoes if you need carbohydrates for training energy.
Sources reviewed
- USDA FoodData Central: Egg white, raw, fresh - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition