Egg White: Calories, Nutrition and Health Benefits

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One large egg white (33 g), raw or boiled, has about 17 calories, 3.6 g of protein, 0.24 g of carbs and 0.06 g of fat. Boiling adds nothing, so a hard-boiled white is the same 17 calories. Roughly 85% of the calories come from protein.

Quick Nutrition Facts

Per 1 large egg white

Nutrient	Amount
Calories	17 kcal
Protein	3.6g
Carbohydrates	0.24g
Fiber	0g
Sugars	0.23g
Fat	0.06g
Sodium	55 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

A single egg white is a small amount of food: 17 calories and 3.6 g of protein, so most people eat two to four at a time. The 72-calorie whole egg splits into about 17 calories in the white and 55 in the yolk, and the yolk also holds the vitamin A, D, E, choline and most of the iron. A hard-boiled white is a convenient way to add protein to a salad or sandwich without adding fat. Eat it cooked: heat inactivates avidin, the protein in raw white that binds biotin, and removes the Salmonella risk. In a small stable-isotope study, about 51% of raw egg protein was absorbed versus about 91% of cooked egg protein.

Myth Busters

MYTH #1: Egg whites are healthier than whole eggs for everyone.

TRUTH: Whites have fewer calories and no fat, but the yolk carries most of the vitamins A, D, E, choline and iron. Whites suit people cutting calories or fat; for most healthy adults a whole egg is the more nutrient-dense choice. Harvard's protein guidance treats eggs as a good protein source without singling out whites. USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183); Harvard T.H. Chan School of Public Health: Protein

MYTH #2: Drinking raw egg whites builds more muscle.

TRUTH: Raw egg protein is digested worse than cooked: about 51% was absorbed from raw egg versus about 91% from cooked in a stable-isotope study of healthy volunteers. Raw whites also carry Salmonella risk and contain avidin. Cooked whites give you more usable protein. Evenepoel P et al. (1998). Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. J Nutr.; USDA FSIS: Shell Eggs from Farm to Table

MYTH #3: Eating egg whites will cause biotin deficiency.

TRUTH: Raw egg white contains avidin, which binds biotin. Cooking inactivates avidin, and the cases of deficiency reported came from eating large amounts of raw egg whites over a long time. Normal amounts of cooked whites are not a concern. NIH Office of Dietary Supplements: Biotin Fact Sheet for Health Professionals

MYTH #4: Egg whites are a high-carb food because they are 'white'.

TRUTH: One large white has about 0.24 g of carbohydrate and 0.23 g of sugar. They have almost no effect on blood sugar by themselves. USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183); Harvard T.H. Chan School of Public Health: Carbohydrates and Blood Sugar

MYTH #5: Egg whites are high in sodium.

TRUTH: A large white has about 55 mg of sodium, about 2% of a 2,300 mg daily limit. Sodium usually comes from what you add, such as salt, cheese or sauces. USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183); Harvard T.H. Chan School of Public Health: Salt and Sodium

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		17 calories per large white with 3.6 g of protein. Very high protein per calorie, which helps fullness at a low calorie cost. USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183); Harvard T.H. Chan School of Public Health: Protein
Muscle Gain		Complete, well-digested protein when cooked, but one white gives only 3.6 g, so you need several per meal or a whole egg alongside to reach 20 to 30 g. USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183); Evenepoel P et al. (1998). Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. J Nutr.
Blood Sugar Control		About 0.24 g of carbohydrate per white, so there is almost no glucose rise on its own. Pairing with whole grains or vegetables sets the meal's response. USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183); Harvard T.H. Chan School of Public Health: Carbohydrates and Blood Sugar
Heart Health		No cholesterol, almost no fat and about 55 mg of sodium per white, as long as they are cooked without much butter or salt. USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183); Harvard T.H. Chan School of Public Health: Salt and Sodium
General Nutrition		Lean protein and some riboflavin and selenium, but whites lack the vitamins A, D, E and choline found in the yolk, so they work best alongside other foods. USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183)

PERSONALIZED NUTRITION

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Blood Sugar Response to Egg White

A boiled egg white has about 0.24 g of carbohydrate, so eating one or two barely moves blood glucose. The curve is nearly flat, with a rise of 2 to 3 mg/dL at 30 to 45 minutes. In a meal, the bread, rice or fruit served with the whites sets the actual peak. USDA FoodData Central: Egg, white, raw, fresh (FDC ID 172183); Harvard T.H. Chan School of Public Health: Carbohydrates and Blood Sugar

Estimated Blood Sugar Response (2 boiled egg whites)

Modeled from carbohydrate content. Not a measured CGM trace. Individual responses vary.

How to flatten the spike

Eat boiled whites with vegetables or whole-grain toast so the meal has fiber, not just protein.
Boil or poach instead of frying; a teaspoon of butter adds about 34 calories.
Season with herbs, pepper or mustard rather than sweet sauces if you watch glucose.
Cook until firm to inactivate avidin and remove the Salmonella risk of raw white.

Cultural Significance

Egg whites are used across cuisines for structure rather than flavor: whipped into meringue and macarons in French pastry, set into angel food cake in the United States, and cooked into omelets and scrambles in fitness and bodybuilding diets. Egg-white omelets became a standard low-fat breakfast order in US diners and cafes from the 1990s. In Chinese cooking, whisked whites coat meat in a technique called velveting, and in Peruvian and Chilean bars whites give the foam on pisco sours. Cartons of pasteurized liquid whites made them a staple of gym meal prep.

Compare & Substitute

Egg White vs Similar Foods

Nutrient	1 large whole egg (50 g)	Liquid egg whites, carton (3 tbsp / 46 g)	Plain nonfat Greek yogurt (100 g)	Firm tofu (100 g)
Calories	72 kcal	25 kcal	59 kcal	144 kcal
Protein	6.3g	5g	10.2g	17.3g
Carbohydrates	0.4g	0.4g	3.6g	2.8g
Fat	4.8g	0g	0.4g	8.7g

Frequently Asked Questions

How many calories are in one egg white?

One large egg white (33 g) has about 17 calories, raw or boiled. Per 100 g it is 52 calories. Two whites are about 34 calories.

How much protein is in one egg white?

About 3.6 g in a large white and 10.9 g per 100 g. About 85% of its calories come from protein.

Does boiling change the calories in an egg white?

No meaningful change. Boiling adds no fat, so a boiled white stays at about 17 calories. Frying in oil or butter adds calories.

How many calories are in the white versus the yolk?

A large white has about 17 calories and a large yolk about 55, which together make up the 72 calories in a whole egg. The yolk holds the fat, vitamin A, D, E and choline.

Is it safe to eat a raw egg white?

Raw whites carry a small Salmonella risk and the protein is digested less well. Pasteurized liquid whites lower the safety risk, but cooked whites are the better choice. Pregnant people, older adults, young children and people with weakened immunity should avoid unpasteurized raw egg.