Calories in Egg White
Egg whites are a high-quality, low-calorie source of complete protein containing all essential amino acids. They are virtually fat-free and cholesterol-free, making them a popular choice for muscle building and weight management.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 large (33g) | 1 large (33g) | 17 | 3.6g | 0.2g | 0.1g |
| 100 g | 100 g | 52 | 10.9g | 0.7g | 0.2g |
| 1 oz (28g) | 1 oz (28g) | 15 | 3.1g | 0.2g | 0.1g |
Health Benefits
Supports muscle growth and repair due to high protein content.
Heart-healthy as it contains zero cholesterol and very low fat.
Promotes satiety, helping with weight loss and appetite control.
Nutrition Tips
- Use egg whites to increase protein intake without adding significant calories or fat.
- Whip egg whites to create volume in recipes like pancakes or soufflés.
- Liquid egg whites in cartons are pasteurized and safe to use in smoothies.
- Combine egg whites with one whole egg to maintain flavor while reducing total fat.
- Avoid overcooking egg whites to prevent them from becoming rubbery in texture.
GAYA Tracking Tip
When logging egg whites, specify if they were liquid from a carton or separated from whole eggs. GAYA can better estimate volume if you place a standard utensil like a spoon next to the dish for scale.
Frequently Asked Questions
Are egg whites better than whole eggs?+
It depends on your goals; egg whites are better for low-calorie protein, while yolks contain essential vitamins and healthy fats.
Can I eat raw egg whites?+
It is safer to consume pasteurized liquid egg whites or cooked ones to avoid salmonella and improve biotin absorption.
How many egg whites equal one whole egg?+
Generally, two egg whites provide roughly the same amount of protein as one large whole egg but with far fewer calories.
Track Egg White calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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