TempoLife › Calorie database › Eggs › Egg white
Egg white calories and nutrition facts
100 grams of egg white contains 52 calories, with 10.9 g of protein, 0.7 g of carbohydrate and 0.2 g of fat. It provides 0.7 g of sugar per 100 g. Most of its calories come from protein.
Egg whites are what remains when you remove nearly all the calories from an egg: 90% water, the rest protein, almost zero fat. They are a tool for adding protein volume — omelettes, scrambles, meringue — without moving the day's energy much. A whole large egg's white contributes just 17 calories.
Where the calories come from
Protein 90% Carbs 6% Fat 4%
How egg white compares
Per 100 g, against the closest eggs in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg white | 52 kcal | 10.9 g | 0.7 g | 0.2 g |
| Frozen egg white, raw | 48 kcal | 10.2 g | 1 g | 0 g |
| Fat-free egg substitute, liquid | 48 kcal | 10 g | 2 g | 0 g |
| Eggnog | 88 kcal | 4.6 g | 8.1 g | 4.2 g |
| Scrambled eggs, frozen | 131 kcal | 13.1 g | 7.5 g | 5.6 g |
Same food, different preparation
| Preparation | Calories | Protein | Fat |
|---|---|---|---|
| Egg white (typical) | 52 kcal | 10.9 g | 0.2 g |
| Dried egg white (dried) | 382 kcal | 81.1 g | 0 g |
Per 100 g. Water loss in cooking concentrates calories; added fat in frying adds its own.
Nutrition facts for egg white
| Nutrient | Per 100 g | Per 1 large egg white |
|---|---|---|
| Calories | 52 kcal | 17 kcal |
| Protein | 10.9 g | 4 g |
| Carbohydrate | 0.7 g | 0 g |
| Fat | 0.2 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugar | 0.7 g | 0 g |
| Saturated fat | 0 g | 0 g |
| Salt | 0.4 g | 0 g |
Print an EU-style nutrition label for egg white — per 100 g and per portion.
Vitamins and minerals in egg white
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Selenium | 20 µg | 36% |
| Riboflavin (B2) | 0.44 mg | 34% |
| Vitamin B12 | 0.09 µg | 4% |
| Magnesium | 11 mg | 3% |
| Potassium | 163 mg | 3% |
| Copper | 0.02 mg | 2% |
| Calcium | 7 mg | 1% |
| Phosphorus | 15 mg | 1% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common egg white servings
How many calories in a portion of egg white — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 large (33 g) | 17 kcal | 4 g | 0 g | 0 g |
| 100 g (100 g) | 52 kcal | 11 g | 1 g | 0 g |
| 1 cup (243 g) | 126 kcal | 26 g | 2 g | 0 g |
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Frequently asked questions
How many calories are in egg white?
Egg white has 52 calories per 100 grams. A typical serving of 1 large egg white (33 g) has about 17 calories.
How much protein is in egg white?
Egg white contains 10.9 g of protein per 100 g, or about 4 g per 1 large egg white.
How much sugar is in egg white?
Egg white contains 0.7 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is egg white low in carbs?
Yes by the numbers: Egg white has 0.7 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is egg white low in calories?
Compared with other eggs it is: 52 kcal per 100 g versus a category median of 166.5 kcal.
Are these egg white calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #172183 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
