Calories in egg white.
52 kcal per 100 g.
Egg white is protein and water and almost nothing else — the white of one large egg is about 17 kcal for 3.6 g of protein. Nearly all of the fat, and with it most of the vitamins, are in the yolk.
Egg, white, raw, fresh · SR Legacy (2018-04) · USDA FDC 172183
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 52 kcal | 52 kcal |
| Protein | 10.9 g | 10.9 g |
| Carbohydrates | 0.73 g | 0.73 g |
| Fat | 0.17 g | 0.17 g |
| Fibre | 0 g | 0 g |
| Sugars | 0.71 g | 0.71 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 166 mg | 166 mg |
| Salt (calculated from sodium) | 0.42 g | 0.42 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0 mg | 0 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.004 mg | 0.004 mg |
| Riboflavin | 0.44 mg | 0.44 mg |
| Niacin | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.005 mg | 0.005 mg |
| Folate, total | 4 ug | 4 ug |
| Vitamin B12 | 0.09 ug | 0.09 ug |
| Potassium | 163 mg | 163 mg |
| Calcium | 7 mg | 7 mg |
| Phosphorus | 15 mg | 15 mg |
| Magnesium | 11 mg | 11 mg |
| Iron | 0.08 mg | 0.08 mg |
| Zinc | 0.03 mg | 0.03 mg |
| Selenium | 20 ug | 20 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.02 mg | 0.02 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Egg white is water and protein: 52 kcal per 100 g, 11 g protein, almost no fat. Cooked, it firms up and loses a little water, so cooked white reads slightly higher per 100 g while the white of a given egg stays at about 17 kcal. It takes up pan fat readily — whites fried in a tablespoon of butter are 17 kcal of egg and 102 of butter.
Logging this food
One large egg's white is 33 g and 17 kcal with 3.6 g protein; a cup of whites (243 g) is about seven eggs and 126 kcal. Carton egg whites are the same food by weight. Log the fat you cook them in as its own line — it is usually larger than the whites.
Swaps and alternatives
Whole eggs are the obvious comparison: 72 kcal and 6.3 g protein per large egg against 17 and 3.6 for the white. A mix — one whole egg plus two whites — gives 106 kcal and 13 g protein. Nonfat Greek yogurt and cooked white fish are the other high-protein, near-zero-fat options.