Egg White: Protein, Calories & Full Nutrition Breakdown

Why Egg White shows up in protein-forward diets

Almost identical protein quality to the whole egg, minus every gram of fat and most of the micronutrients — the yolk is where egg's vitamin A, D, and choline actually live.

Serving-size math

A 1 large white (33g) portion delivers 3.6g of protein and roughly 17 calories. Scaled per 100 calories, that works out to 21.15g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.

Prep tip

Whip with a pinch of cream of tartar if you need stiff peaks — bare egg white is more prone to collapsing.

Best for

• cutting
• fat-free protein

Allergens

Contains: egg.

Frequently asked