Egg white (raw)
Nearly pure protein. Carton egg whites make big omelettes easy on a cut.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Egg white for gym-goers
Per 100 g, egg white (raw) provides 52 kcal, 10.9 g protein, 0.7 g carbohydrate (0 g fiber, 0.7 g sugars) and 0.2 g fat (0 g saturated). At 21.0 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 large egg white, about 33 g) comes to roughly 17 kcal and 3.6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Egg white
Raw egg white is the clear albumen separated from the yolk, and it's almost nothing but protein and water. Per 100 g you get about 52 kcal, 10.9 g of protein and practically no fat, against around 143 kcal for a whole egg. One large white weighs roughly 33 g and supplies under 20 kcal and about 3.6 g of protein.
In a gym diet
On a cut, egg whites let you pile protein into meals with almost no fat or carbs. Cartons of liquid whites make big omelettes easy, and you can stir them into oats without wasting yolks. A lot of lifters mix a whole egg or two with several whites to keep some of the yolk's micronutrients. Albumin is a complete protein, though you digest noticeably more of it once it's cooked.
Preparation and cooking
Cook whites until opaque and set. Heat improves protein digestibility and deactivates avidin, a raw-white protein that binds biotin. Weighing carton whites on a scale beats counting, because separated whites vary in size. The numbers stay the same before and after cooking, apart from any fat you add to the pan.
Buying and storage
Pasteurized liquid egg whites are the convenient option; the ingredient list should say egg whites and nothing else, since some products add salt, gums or colorings. Opened cartons usually need using within a few days, so check the label and freeze portions if you buy in bulk.
Things to watch
Egg white proteins such as ovalbumin and ovomucoid are the main triggers of egg allergy. Sodium per gram is slightly higher than in whole egg, which only matters if you eat huge volumes on a sodium-restricted diet. Don't drink raw unpasteurized whites: there's the Salmonella risk, and you absorb the protein less well.
Meal ideas
- Cutting omelette: six egg whites, mushrooms, peppers and a sprinkle of parmesan.
- Protein oats: whisk liquid egg whites into simmering oats until fluffy, top with berries.
- Egg white muffins: baked with turkey, spinach and onion for a week of quick snacks.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 21.0 g | #1 of 18 |
| Protein per 100 g | 10.9 g | #11 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 52 kcal | #4 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Skyr, plain, nonfat
63 kcal · P 11 · C 4 · F 0.2
→Greek yogurt, plain, nonfat (0%)
59 kcal · P 10.2 · C 3.6 · F 0.4
→Greek yogurt, plain, 2% fat
73 kcal · P 9.9 · C 3.9 · F 1.9
→Cottage cheese, low-fat 2%
81 kcal · P 10.5 · C 4.8 · F 2.3
→Cottage cheese, full-fat 4%
98 kcal · P 11.1 · C 3.4 · F 4.3
→Milk, skim / nonfat (vitamin D fortified)
34 kcal · P 3.4 · C 5 · F 0.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in egg white?
Egg white (raw) has about 52 kcal per 100 g, or roughly 17 kcal per 1 large egg white (33 g).
How much protein is in egg white?
About 10.9 g of protein per 100 g and 3.6 g per 1 large egg white. That works out to 21.0 g per 100 kcal, so it's a very protein-dense food.
Is egg white good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is it safe to drink raw egg whites in a shake?
Only pasteurized liquid egg whites are considered low risk for Salmonella. Even then, studies suggest cooked egg protein is absorbed considerably better than raw, so cook them if you want the full protein benefit.
Are egg whites better than whole eggs for building muscle?
Not necessarily. Whites give you protein for fewer calories, which helps on a cut. Whole eggs add vitamins, minerals and fat. Plenty of people combine the two.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.