Egg Whites Nutrition Facts
52 calories per 100g serving
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Egg whites are pure protein in liquid form — 10.9g of protein per 100g at just 52 calories with virtually zero fat or carbs. They're the go-to for anyone maximizing protein intake while minimizing everything else, perfect for omelets, baking, and protein-boosted dishes.
Protein
10.9g
84% of calories
Carbs
0.73g
6% of calories
Fat
0.17g
3% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 52 kcal |
| Protein | 10.9g |
| Total Carbohydrates | 0.73g |
| Total Fat | 0.17g |
| Dietary Fiber | 0g |
| Sugars | 0.71g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 166mg |
| Potassium | 163mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 7mg |
| Iron | 0.08mg |
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Weight Loss
Egg whites are one of the most efficient protein sources for cutting — you get nearly 11g of protein for just 52 calories. Use them for high-volume omelets loaded with vegetables to build filling meals on very few calories.
Muscle Gain
Egg whites provide clean, highly bioavailable protein with almost no fat or carbs. Add them to whole eggs for bigger omelets, blend them into smoothies, or use them to boost the protein in oatmeal and baked goods.
Maintenance
Egg whites are a convenient, versatile protein source to keep in the fridge. While whole eggs offer more complete nutrition, whites are useful when you want extra protein without additional fat.
Meal Ideas with Egg Whites
Did you know?
Egg whites can be whipped to eight times their original volume because of their unique protein structure — the proteins unfold and trap air bubbles, creating foam. This property makes them irreplaceable in meringues, soufflés, and angel food cake.
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Take the free quizCommon Questions About Egg Whites
How many calories are in Egg Whites?
Egg Whites contains 52 calories per 100g serving. It provides 10.9g of protein, 0.73g of carbs, and 0.17g of fat.
Is Egg Whites good for weight loss?
Egg whites are one of the most efficient protein sources for cutting — you get nearly 11g of protein for just 52 calories. Use them for high-volume omelets loaded with vegetables to build filling meals on very few calories.
What pairs well with Egg Whites?
Great pairings include: Egg white omelet with spinach, mushrooms, tomatoes, and a slice of whole wheat toast, Egg white scramble with turkey sausage, peppers, and a side of fruit, Egg white and oat protein pancakes topped with berries and a drizzle of maple syrup. These combinations provide a balanced mix of macronutrients.