Calories in Egg White
Egg White has about 17 calories per 1 large egg white (33 g), or 52 kcal per 100 g. That serving gives you 3.6 g protein, 0.2 g carbs and 0.1 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Egg, white, raw, fresh).
| Nutrient | Per 100 g | 1 large egg white (33 g) | 4 egg whites (132 g) |
|---|---|---|---|
| Calories | 52 kcal | 17 kcal | 69 kcal |
| Protein | 10.9 g | 3.6 g | 14.4 g |
| Carbohydrates | 0.7 g | 0.2 g | 1 g |
| Fat | 0.2 g | 0.1 g | 0.2 g |
| Fiber | 0 g | 0 g | 0 g |
| Sugar | 0.7 g | 0.2 g | 0.9 g |
| Sodium | 166 mg | 55 mg | 219 mg |
About Egg White
An egg white is about 17 kcal with 3.6 g protein and no fat — which is why bodybuilders eat them by the carton. Four whites are 70 kcal and 14 g protein.
Tip: Whole eggs are more nutritious; use a mix of one whole egg plus whites if you want volume with fewer calories.
Burn off 17 kcal
Rough estimates for a 70 kg adult.
- Brisk walking4 min
- Running2 min
- Cycling2 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your egg white and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in egg white?+
About 17 kcal per 1 large egg white (33 g), or 52 kcal per 100 g. Pure protein with virtually no fat or carbohydrate.
How many calories in 4 egg whites?+
4 egg whites (132 g) is roughly 69 kcal with 14.4 g protein, 1 g carbs and 0.2 g fat.
Is egg white high in protein?+
Yes — 1 large egg white gives about 3.6 g protein for 17 kcal, which is 85% of its calories from protein.
Is egg white good for weight loss?+
Egg White is low in calorie density (52 kcal per 100 g), so it fills you up for relatively few calories and fits easily into a weight-loss diet.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.