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Egg Whites Nutrition Facts: Are Egg Whites Good for You?
Egg whites are a low-calorie food that is high in protein, providing about 11 grams per 100-gram serving with almost no fat or cholesterol. They are high in the mineral selenium and vitamin B2 (riboflavin), supplying over a third of the daily value for each. Their role in a healthy diet depends on how they are prepared and what they are eaten with, but they offer concentrated protein with very few calories.
Per 100 g · Egg, white, raw, fresh
What stands out in egg whites
- High in protein. A 100-gram serving of raw egg whites contains 10.9 grams of protein, which is 22% of the Daily Value (DV).
- Low calorie and fat free. Egg whites have 52 calories per 100 grams. They contain almost no fat (0.17 g) and are free of saturated fat and cholesterol.
- High in selenium. This food is high in selenium, providing 20 micrograms per 100 grams. This amount meets 36% of the daily need for this mineral.
- High in riboflavin (B2). Per 100 grams, egg whites supply 0.44 mg of riboflavin (vitamin B2), which is 34% of the Daily Value.
What to keep in mind
- This nutrition data is for raw, fresh egg whites; cooking methods can add fat, calories, and sodium.
- A 100-gram portion contains 166 mg of sodium, which is 7% of the Daily Value.
Egg Whites nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 52 kcal | – |
| Protein | 10.9 g | 22% |
| Total fat | 0.17 g | 0% |
| Saturated fat | 0 g | 0% |
| Monounsaturated fat | 0 g | – |
| Polyunsaturated fat | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 0.73 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0.71 g | – |
| Water | 87.6 g | – |
| Sodium | 166 mg | 7% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 163 mg | 3% |
| Calcium | 7 mg | 1% |
| Iron | 0.08 mg | 0% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 15 mg | 1% |
| Zinc | 0.03 mg | 0% |
| Copper | 0.02 mg | 3% |
| Manganese | 0.01 mg | 0% |
| Selenium | 20 mcg | 36% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0.44 mg | 34% |
| Niacin (B3) | 0.1 mg | 1% |
| Vitamin B6 | 0.01 mg | 0% |
| Folate (DFE) | 4 mcg | 1% |
| Vitamin B12 | 0.09 mcg | 4% |
| Choline | 1.1 mg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Egg Whites by portion
The nutrition information changes with portion size. The white from one large egg (33 grams) has 17 calories and 3.6 grams of protein. A full cup of egg whites, weighing 243 grams, provides 126 calories and about 26.5 grams of protein. Both portions contain almost no fat and less than 2 grams of carbohydrates.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 large | 33 g | 17 | 3.6 g | 0.2 g | 0 g | 0.1 g |
| 1 cup | 243 g | 126 | 26.5 g | 1.8 g | 0 g | 0.4 g |
How egg whites compares with other dairy, egg and plant-milk foods
Among 15 dairy, egg, and plant-milk foods, egg whites rank low for calories (13th) and fat (14th). They have one of the highest potassium contents (ranked 2nd) and a moderate protein content (ranked 6th). Per 100 grams, egg whites (52 calories, 10.9 g protein) have fewer calories than whole milk, plain yogurt, or Greek yogurt. They provide more protein than whole milk or plain yogurt, and a similar amount to Greek yogurt (10.2 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Egg Whites | 52 | 10.9 g | 0.73 g | 0 g | 0.17 g |
| Soy Milk | 54 | 3.3 g | 6.3 g | 0.6 g | 1.8 g |
| Greek Yogurt | 59 | 10.2 g | 3.6 g | 0 g | 0.39 g |
| Plain Yogurt | 61 | 3.5 g | 4.7 g | 0 g | 3.2 g |
| Whole Milk | 61 | 3.1 g | 4.8 g | 0 g | 3.2 g |
Quick answers
How much protein is in the white of one large egg?
The white from one large egg (33 grams) provides 3.6 grams of protein.
Are there any carbs or sugar in egg whites?
Egg whites contain very few carbohydrates. A 100-gram serving has 0.73 grams of carbs and 0.71 grams of sugars. The white of one large egg has just 0.2 grams of each.
How many calories are in a cup of egg whites?
A cup of raw egg whites (243 grams) contains 126 calories, according to USDA data.
When to talk to a doctor or dietitian
- Egg Whites contains eggs, one of the major food allergens in the US. If you have a known or suspected eggs allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- The USDA values describe raw egg. Food safety guidance is to cook eggs until the white and yolk are firm, especially for pregnant people, older adults and young children.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how egg whites fits your situation.
Last updated October 21, 2026