Calories in egg whites
One large egg white (33 g) has 17 calories, with 3.5 g of protein, 0.8 g of carbohydrate and 0 g of fat. 100 g has 52 calories.
By Jacob Chavez-Navarro, founder of ToneUpdated
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 large egg white (33 g) | 17 | 3.5 g | 0.8 g | 0 g |
| 2 egg whites (66 g) | 34 | 7.1 g | 1.6 g | 0 g |
| 1 cup (135 g) | 70 | 14 g | 3.2 g | 0 g |
| 100 g (100 g) | 52 | 11 g | 2.4 g | 0 g |
Nutrition facts
1 large egg white (33 g)
Calories 17
% Daily Value
- Fat 0 g
- 0%
- Saturated fat 0 g
- 0%
- Cholesterol 0 mg
- 0%
- Sodium 93 mg
- 4%
- Carbohydrate 0.8 g
- 0%
- Fiber 0 g
- 0%
- Sugars 0.2 g
- Protein 3.5 g
- 7%
- Calcium 2.3 mg
- 0%
- Potassium 54 mg
- 1%
- Magnesium 3.6 mg
- 1%
How do egg whites compare?
| Eggs | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Egg whites | 1 large egg white | 17 | 3.5 g | 0.8 g | 0 g |
| An egg | 1 large egg | 88 | 5.9 g | 0.5 g | 7 g |
| A boiled egg | 1 large egg | 72 | 6.2 g | 0.5 g | 5 g |
| A fried egg | 1 large egg | 102 | 6.4 g | 0.5 g | 8.3 g |
| Scrambled eggs | 1 egg, scrambled | 91 | 6.1 g | 1 g | 6.7 g |
How do I log egg whites in Tone?
Say it the way you’d tell a friend, with how much you had. Tone knows it as “egg whites”, “egg white” or “scrambled egg whites”. Leave the amount out and it uses a typical portion, which you can change before it’s logged. It’s a Tone Verified food, so the record and portions were picked by a person.
Where do these numbers come from?
From the USDA’s record “Egg white omelet, scrambled, or fried, no added fat”, in the USDA Food and Nutrient Database for Dietary Studies (FNDDS). Daily Values are the FDA’s for adults. Burn times use the 2024 Compendium of Physical Activities and count everything burned during the activity, including what your body would burn at rest anyway. Cooking, brand and size change the numbers, so treat them as typical rather than exact.
Sources
About the author
Jacob is a product designer and the founder of Tone. Before Tone, he co-founded Boba, an AI-native trading app, as its chief product officer, and designed products at Decrypt.
For healthy adults, for information only, and not medical advice. If you are pregnant, breastfeeding, under 18, or have a medical condition or a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.
