Egg white calories come to 17 for one large white (33 g) and 52 per 100 g. Protein supplies 91% of those calories, so each white adds 3.6 g of protein with almost no fat. As portions grow, the number that climbs fastest against its daily value is sodium, not calories.
17kcal
1 large egg white · 33 g, raw, fresh
91%protein
3.6 gProtein
0 gCarbs
0.1 gFat
How to burn off 17 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, fresh · per 33 g
Calories
17 kcal
Protein
3.6 g
Carbohydrate
0.2 g
Fat
0.1 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
55 mg
Potassium
54 mg
Iron
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Egg white: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 large (33 g)
17
3.6 g
0.2 g
0.1 g
55 mg
1%
1 cup (243 g)
126
26.5 g
1.8 g
0.4 g
403 mg
6%
100 g
52
10.9 g
0.7 g
0.2 g
166 mg
3%
3 × 1 large (33 g)
51
10.8 g
164 mg
5 × 1 large (33 g)
86
18 g
274 mg
Five large whites add up to just 86 calories
One large white weighs 33 g and carries 17 calories, which is 1% of the daily calorie value used on this page. Two whites (66 g) land at 34 calories, three (99 g) at 51 and five (165 g) at 86. The climb is so gentle that the whites themselves rarely decide whether a breakfast is light or heavy.
Cartons change the scale. A cup of whites is 243 g and 126 calories, 6% of the daily value, and it brings 26.5 g of protein, or 53% of the daily value. That single pour covers about half a day's protein target. Liquid whites from brands like Egg Beaters, Bob Evans and Lucerne are sold for exactly this kind of cup measuring.
The cooking fat is where totals actually move. With only 0.1 g of fat in a large white, nearly all the fat in a scramble comes from the oil or butter in the pan. If you are counting, measure the fat before you worry about one more white.
Nearly every calorie is protein
Protein supplies 91% of the calories in egg white, carbs 6% and fat 3%. Per 100 g that works out to 10.9 g of protein, 0.7 g of carbs and 0.2 g of fat. Few everyday foods are this lopsided.
The small carb figure is all sugars on the label: 0.7 g per 100 g and 0.2 g in a large white. Fiber is 0, saturated fat is 0 and cholesterol is 0. Everything that makes a whole egg rich sits in the yolk, and the white keeps none of it.
That profile explains why whites turn up in so many high-protein breakfasts. Each large white gives 3.6 g of protein, 7% of the daily value, for 17 calories. Three whites reach 10.8 g of protein at 51 calories, and five reach 18 g at 86. You would struggle to find a cheaper protein boost in calorie terms.
Sodium is the row to watch
Egg white has 166 mg of sodium per 100 g, more than a whole egg at 142 mg and a boiled egg at 124 mg. A single large white carries 55 mg, just 2% of the daily value, so one or two whites barely register.
Portions push sodium up faster than calories. Five whites bring 274 mg, and a cup brings 403 mg, which is 18% of the daily value, while that same cup is only 6% of daily calories. If you watch sodium, a carton cup in an omelet with salty cheese or ham adds up quickly.
The figures here are for raw, fresh whites, so any salt you add at the stove stacks on top of them. Potassium sits close behind at 163 mg per 100 g. Season lightly and let herbs, pepper or salsa carry the flavor.
Whites need a partner to make a meal
At 17 calories each, whites stretch a plate without moving the total much. What they lack is fat and fiber: 0.2 g of fat and 0 fiber per 100 g. On their own they are a protein ingredient more than a complete meal.
The fixes are simple. Fold whites into a scramble with vegetables for fiber, pair them with whole-grain toast, or keep one whole egg in the pan for flavor and color. Mixing a single yolk into a few whites keeps the richness while most of the volume stays lean.
Whites also work outside breakfast, whisked into oats, baked into muffins or folded into fried rice. If you log meals, BodyPal can record egg whites from a photo, which helps when a carton pour is more of a guess than a measured cup.
How does egg white compare?
Here is egg white next to a whole egg, a boiled egg and a poached egg, per 100 g and per usual serving.
Verdict: For the fewest calories pick egg white: 52 per 100 g against 143 for a whole or poached egg and 155 for a boiled one, so the whole egg carries 2.8 times the calories. If you want staying power and flavor instead, a boiled egg at 78 calories brings 10.6 g of fat per 100 g that whites simply do not have.
Most popular egg white brands in the United States
Carton egg whites are the same raw liquid, so their labels land near the 52 calories per 100 g above. Source: manufacturer labels / USDA FoodData Central.
Egg white FAQs
How many calories are in one egg white?
A large egg white (33 g) is 17 calories. Per 100 g, egg whites are 52 calories.
Are egg whites good for weight loss?
They carry 52 calories per 100 g with 10.9 g protein and 0.17 g fat, so one large white is 17 calories and 3.6 g protein.
Egg white vs whole egg: how many calories?
Egg whites are 52 calories per 100 g, while whole egg is 143 calories per 100 g.
How much protein is in an egg white?
About 3.6 g in one large 33 g white, or 10.9 g per 100 g. A cup (243 g) has 26.5 g protein.
How many calories are in 2 egg whites?
Two large egg whites (66 g) have 34 calories. They also bring 7.2 g of protein and 110 mg of sodium with only trace fat, which makes them an easy addition to an omelet or scramble.
How many calories are in 5 egg whites?
Five large egg whites (165 g) contain 86 calories and 18 g of protein. Sodium reaches 274 mg at that portion, so count it if your breakfast also includes cheese or cured meat.
How many calories are in 100 g of egg white?
100 g of raw egg white has 52 calories, 3% of the daily value. The same 100 g holds 10.9 g of protein, 0.7 g of carbs, 0.2 g of fat and 166 mg of sodium.
What are the macros in 1 egg white?
One large egg white has 3.6 g of protein, 0.2 g of carbs and 0.1 g of fat, for 17 calories. Protein accounts for 91% of those calories, carbs for 6% and fat for 3%.
Where do these egg white nutrition facts come from?
They come from the USDA FoodData Central row Egg, white, raw, fresh (FDC 172183), which lists 52 calories per 100 g. Liquid carton whites on this page may differ slightly by brand.
