Eggs and dairy
How much protein is in an egg white?
Egg white has 10.9 g of protein per 100 g. A typical serving (1 large, 33 g) has 3.6 g of protein and 17 calories.
- Protein, 1 large (33 g)
- 3.6 g
- Protein per 100 calories
- 21 g
Very high protein density
Protein in egg white by portion
| Portion | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (243 g) | 26.5 g | 126 | 1.7 g | 0.5 g |
| 1 large (33 g) | 3.6 g | 17 | 0.2 g | 0.1 g |
| 100 g | 10.9 g | 52 | 0.7 g | 0.2 g |
Weigh it instead? Enter your own grams in the food lookup.
Nutrition per 100 g
- Calories
- 52
- Protein
- 10.9 g
- Carbs
- 0.7 g
- Fat
- 0.2 g
- Fibre
- 0 g
- Sugar
- 0.7 g
- Sodium
- 166 mg
Eggs and dairy: most protein per calorie
- Greek yogurt 16.9 g protein per 100 cal
- Cottage cheese 12.8 g protein per 100 cal
- Mozzarella 9.6 g protein per 100 cal
- Egg 8.8 g protein per 100 cal
- Hard-boiled egg 8.1 g protein per 100 cal
- Parmesan 6.8 g protein per 100 cal
FAQ
Is an egg white high in protein?
Yes. With 21 g of protein per 100 calories, it has more protein per calorie than 97% of the 106 foods we track.
How much protein is in 100 g of egg white?
10.9 g, with 52 calories.
How much egg white gives you 30 g of protein?
About 275 g, for roughly 143 calories. That's about 8.3 servings of 1 large.
Where do these numbers come from?
USDA FoodData Central, entry 172183: "Egg, white, raw, fresh" (SR Legacy). Brands and recipes vary, so a package label can differ a little.
Source
General information, not medical advice. Values are averages; brands and recipes vary.