EatSeeNutrition information: egg white
| Nutrient | Carbs 100 g | % RI* | White of 1 egg (33 g) |
|---|---|---|---|
| Energy | 52 kcal218 kJ | 3% | 17 kcal71 kJ |
| Fat | 0.2 g | 0% | 0.1 g |
| of which saturated fatty acids | 0 g | 0% | 0 g |
| Carbs | 0.7 g | 0% | 0.2 g |
| of which sugars | 0.7 g | 1% | 0.2 g |
| Fiber | 0 g | - | 0 g |
| Protein | 10.9 g | 22% | 3.6 g |
| Salt | 0.42 g | 7% | 0.14 g |
| Water | 87.6 g | - | 28.9 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in egg white?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White of 1 egg33 g | 17 kcal | 3.6 g | 0.2 g | 0.1 g |
| Whites of 3 eggs99 g | 51 kcal | 10.8 g | 0.7 g | 0.2 g |
| 100 g | 52 kcal | 10.9 g | 0.7 g | 0.2 g |
Vitamins and minerals
In 100 g of egg white, the most abundant nutrients are selenium (36% RI), vitamin B2 (31%), and potassium (8%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 163 mg | 8% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 15 mg | 2% |
| Selenium | 20 µg | 36% |
| Vitamin B2 (riboflavin) | 0.44 mg | 31% |
| Folate | 4 µg | 2% |
| Vitamin B12 | 0.09 µg | 4% |
Egg white compared with other foods
Egg white has more calories per 100 g than 10% of the dairy and egg products in our chart. Here are products in the dairy and eggs category with a similar calorie content (kcal per 100 g):
- Buttermilk40 kcal
- Milk 2%50 kcal
- Egg white52 kcal
- 0% Greek yogurt59 kcal
- Plain yogurt61 kcal
- Milk 3.2%61 kcal
- Cottage cheese98 kcal
- Fruit yogurt99 kcal
- Cream 12%135 kcal
FAQs
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Data source: USDA FoodData Central, SR28 database - “Egg, white, raw, fresh” (NDB 01124). Polish names and serving sizes: EatSee editorial team. Values are estimates and may vary depending on variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we compile our calorie chart.