Foods · Dairy and eggs
Calories in egg white
Egg white: about 52 calories per 100 g. A portion of 1 large (33 g) has about 17 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 52 | 10.9 g | 0.7 g | 0.2 g |
| 1 large | 33 g | 17 | 3.6 g | 0.2 g | 0.1 g |
| 1 cup | 243 g | 126 | 26.5 g | 1.8 g | 0.4 g |
Where the calories come from
- Protein 91%
- Carbs 6%
- Fat 3%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 52 kcal |
| Protein | 10.9 g |
| Carbohydrate | 0.7 g |
| of which sugars | 0.7 g |
| Fibre | 0 g |
| Fat | 0.2 g |
| of which saturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 166 mg |
| Potassium | 163 mg |
| Calcium | 7 mg |
| Iron | 0.1 mg |
| Water | 87.6 g |
How it compares with other dairy and eggs
Among the 15 dairy and eggs listed on this site, egg white ranks number 3 from the lowest in calories per 100 g, and number 6 from the highest in protein per 100 g.
More calories per 100 g
- Greek yogurt (plain, nonfat) 59 cal
- Whole milk 61 cal
- Plain yogurt (low fat) 63 cal
What 17 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of egg white (1 large, 17 calories) equals about 4 minutes of walking or 2 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Egg, white, raw, fresh”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in egg white (1 large)?
About 17 calories (≈). That is 1 large (33 g) of egg white, using the USDA reference value of 52 calories per 100 g.
How many calories are in 100 grams of egg white?
About 52 calories (≈). One ounce (28 g) is about 15 calories.
How much protein is in egg white?
10.9 g per 100 g, and about 91% of its calories come from protein (≈). A portion of 1 large has about 3.6 g.
Source
- USDA FoodData Central, SR Legacy: Egg, white, raw, fresh (FDC ID 172183)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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