Egg whites are a staple for anyone looking to include high-quality protein into they diet. Whether you’re cooking with them or simply curious about how much protein in an egg white, knowing the answer to this question is a helpful tool to incorporate them into your diet as needed. Because egg whites contains almost no fat or carbohydrate, they are ideal for individuals who are looking to either increase their level of physical activity, lose weight, or reduce their cholesterol consumption.

There are a variety of answers to the question of how much protein is contained within an egg white. The standard serving of a large egg white contains approximately 3.6 grams of protein and only 17 calorie. The protein content of egg whites may appear to be low compared to food like meat products; however, the protein within egg whites is complete and contains all of the essential amino acids that the body requires to perform many of its critical function. The amount of protein contained in egg whites vary slightly according to the size of the egg and the form in which it is consumed.

Protein Breakdown by Egg Size and Preparation

The size of the eggs will contain different amounts of protein. For example, smaller eggs will contain less protein than larger egg. According to the United States Department of Agriculture (USDA), a small or medium sized egg will weigh around 30 grams and contain around 3.3 grams of protein. An extra-large egg will weigh approximately 37 grams and contain 4.0 grams of protein. Finally, jumbo eggs will weigh around 41 grams and contain 4.5 grams of protein. These measurements are based off the claim that 100 grams of fresh egg whites contain 10.9 grams of protein. You can use the calculator above to determine the amount of protein contained in various amounts of egg whites of different sizes.

One large egg white will contain approximately 2 tablespoon or 30-35 ml of liquid. One cup of egg whites (240 ml) will contain approximately 26-29 grams of protein from around 7-8 large egg whites. Carton egg whites contain similar amounts of protein to fresh egg whites. For example, 3 tablespoon (46 ml) of carton egg whites will contain approximately 5 grams of protein. Powdered egg whites are more concentrated in their protein content; 100 grams of powdered egg whites will contain 82 grams of protein. Due to the dehydrated nature of these products, however, you will need less of the powdered form to recieve the same amount of protein as liquid egg whites.

Beyond protein, one large egg white contains approximately 0.7 mg of selenium, 54 mg of potassium, and 55 mg of sodium. It is free of cholesterol and fat, although the yolk of the egg do contain fat and cholesterol. For example, one large egg (yolk and white) contains 6.3 grams of protein, 72 calories, and 186 mg of cholesterol. Thus, egg whites allow individuals to consume a great deal of protein without consuming the fats, carbohydrates, and cholesterol that are found in the yolk of the egg.

Due to the high amount of protein that is found in egg whites, a recipe that uses six large eggs will provide 21.6 grams of protein and only 102 calories. This makes it ideal for those who require high level of protein in their diets. Egg whites can be used in a variety of recipes. They can be used as an ingredient in pancakes to provide texture to the batter without adding any gluten or carbohydrates. They can even be used to make bread that is low in carbohydrates. When cooking egg whites, it is necessary to ensure that they are cooked to kill any bacteria that could cause illnesses like salmonella. However, pasteurizers have processed carton egg whites and they can be used raw.

Finally, the body easily absorbs the protein content of egg whites, containing 90-95% digestibility. This makes them as digestible as whey protein powder. However, to maximize the benefits of egg whites as a meal replacement or dietary addition, it may be beneficial to incorporate dietary fiber from vegetable into the diet. The amount of protein in egg whites can also be easily calculated by weight. The visual estimation of the weight of egg whites may introduce errors into the protein intake of an individual; therefore, it is best to weigh the amount of egg whites that are consumed by an individual. Finally, egg whites are not a superfood; however, they do contain high levels of protein in a low-calorie product for around 10-15 cents for a 3.6 gram portion.

Overall, knowing how much protein is in an egg white is a beneficial piece of knowledge.