🥚 Egg White Protein Calculator
Calculate the exact protein, calories, and nutrition in any quantity of egg whites
| Egg Size | White Weight (g) | White Weight (oz) | Protein (g) | Calories |
|---|---|---|---|---|
| Small | 30g | 1.06 oz | 3.3g | 15 |
| Medium | 30g | 1.06 oz | 3.3g | 15 |
| Large | 33g | 1.16 oz | 3.6g | 17 |
| Extra Large | 37g | 1.30 oz | 4.0g | 19 |
| Jumbo | 41g | 1.45 oz | 4.5g | 21 |
| Measurement | Weight (g) | Weight (oz) | Equivalent |
|---|---|---|---|
| 1 large egg white | 33g | 1.16 oz | ~2 tablespoons |
| 1 tablespoon | 15g | 0.53 oz | ~0.5 egg white |
| 1/4 cup (60ml) | 61g | 2.15 oz | ~2 egg whites |
| 1/2 cup (120ml) | 121g | 4.27 oz | ~4 egg whites |
| 1 cup (240ml) | 243g | 8.57 oz | ~7–8 egg whites |
| Carton serving (46ml) | 46g | 1.62 oz | ~1.4 egg whites |
| Nutrient | Egg White (33g) | Whole Egg (50g) | Yolk Only (17g) |
|---|---|---|---|
| Calories | 17 | 72 | 55 |
| Protein | 3.6g | 6.3g | 2.7g |
| Total Fat | 0.06g | 4.8g | 4.5g |
| Cholesterol | 0mg | 186mg | 186mg |
| Carbohydrates | 0.24g | 0.36g | 0.61g |
| Sodium | 55mg | 71mg | 8mg |
| Potassium | 54mg | 69mg | 19mg |
| Quantity | Total Weight (g) | Total Protein (g) | Total Calories |
|---|---|---|---|
| 1 white | 33g | 3.6g | 17 |
| 2 whites | 66g | 7.2g | 34 |
| 3 whites | 99g | 10.8g | 51 |
| 4 whites | 132g | 14.4g | 68 |
| 5 whites | 165g | 18.0g | 85 |
| 6 whites | 198g | 21.6g | 102 |
| 8 whites (~1 cup) | 264g | 28.8g | 136 |
| 10 whites | 330g | 36.0g | 170 |
| 12 whites (1 dozen) | 396g | 43.2g | 204 |
| Powder Amount | Protein (g) | Reconstituted Equiv. | Calories |
|---|---|---|---|
| 5g (1 tbsp) | 4.1g | ~1.1 egg whites | 19 |
| 10g (2 tbsp) | 8.2g | ~2.3 egg whites | 38 |
| 15g (3 tbsp) | 12.3g | ~3.4 egg whites | 57 |
| 30g | 24.6g | ~6.8 egg whites | 114 |
| 50g | 41.0g | ~11.4 egg whites | 190 |
One big egg white weighs around 33 g and has 3,6 g of protein while it has only 17 calories. Like this it ranks among the most efficient foods for protein, almost 84 % of its calories come directly from protein. Although the white forms around 67 % of the whole liquid weight of a big egg (that weighs around 50 g), it carries only about 57 % of the entire 6,3 g of protein in the egg.
However the protein density stays around 10,9 g for 100 g of plain white.
Egg White Protein and Nutrition Facts
Pour full cups of plain egg whites (around 243 g) and you get about 26,5 g of protein for 126 calories. Between 7 and 8 big egg whites fit in one cup. Half a cup gives around 13,3 g of protein in 63 calories.
When one measures by tablespoons, each of them weighs around 15 g and adds 1,6 g of protein.
Cartons of egg whites… That liquid type that brands like Egg Beaters or various stores sell, usually give 5 g of protein in 46 ml (3 tablespoons) for one serving. That matches to around 10,9 g of protein for 100 ml.
Some brands add a bit of extra stuff, which raises the amount to 5… 6 g per serving. A full carton of 32 units (946 ml) ends with around 103 g of total protein.
Dried egg white powder raises the protein density to a whole new height. In 100 g of powder one finds around 82 g of protein together with 382 calories. One tablespoon (around 5 g) gives 4,1 g of protein alone.
To repeat the match of one fresh big egg white, you need 5 g of powder mixed with 28 g of water… A ratio of around 1:5,6 between powder and water by weight.
The fat in one big egg white is almost none, only 0,06 g, especially when one compares it too the 4,5 g in the yolk. Cholesterol? Zero milligrams in the white, while the yolk holds the whole 186 mg from the whole egg.
Carbs barely show up; only 0,24 g for a big white.
The quality of protein in egg whites does well by several measures. Every essential amino acid is present, and the body absorbs and uses egg white protein very efficiently.
Every big egg white carries around 55 mg of sodium, that is about 2,4 % of the commonly advised 2 300 mg daily. Potassium comes to 54 mg for one white. The selenium reaches around 6,6 mcg for a big white, which covers about 12 % of the 55 mcg daily recommendation.
For 100 g the protein is 12,6 g in whole eggs, 31 g in cooked chicken breasts and 3,4 g in whole milk. If one switches to comparison by calories, even so, egg whites stand out.
