Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy are egg whites?

Are egg whites healthy? Yes, in sensible portions. Egg whites score 48/100 on the HowHealthyIs Score: 100 g provide 52 kcal and 11 g protein. Egg whites are almost pure protein with very few calories; the yolk holds most of the vitamins. Source: USDA FoodData Central.

  • High in protein
  • Low fat
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Egg whites rank higher than 48% of them.

Counts in favor (% daily value per 100 kcal)

  • Protein42%
  • Potassium7%
  • Magnesium5%
  • Calcium1%
  • Iron1%
  • Fiber0%
  • Vitamin A0%
  • Vitamin C0%
  • Vitamin E0%

Counts against

  • Saturated fat0%
  • Added sugars0%
  • Sodium14%

Raw NRF9.3: 56 minus 14 = 42. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in egg whites?

Calories17kcal
Protein3.6g
Carbohydrates0.2g
Fat<0.1g
Fiber0g
Sugars0.2g
Nutrition facts for egg whites. Per 100 g and for the selected portion (33 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories52 kcal17 kcal
Protein11 g3.6 g7%
Carbohydrates0.7 g0.2 g0%
Fiber0 g0 g0%
Sugars0.7 g0.2 g
Added sugars0 g0 g0%
Fat0.2 g<0.1 g0%
Saturated fat0 g0 g0%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C0 mg0 mg0%
Vitamin E0 mg0 mg0%
Minerals
Calcium7 mg2.3 mg0%
Iron<0.1 mg<0.1 mg0%
Potassium163 mg54 mg1%
Magnesium11 mg3.6 mg1%
Sodium166 mg55 mg2%

Source: USDA FoodData Central, "Egg, white, raw, fresh" (FDC 172183). Values rounded.

Why are egg whites good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use them

  • Omelets with one whole egg
  • High-protein baking

What should you watch out for?

  • Raw egg whites carry a salmonella risk; cook them through.

Which dairy foods and eggs score higher?

Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.

Greek yogurt

59 kcal per 100 g

60

High in protein, Low fat

Skim milk

34 kcal per 100 g

74

Source of protein, Source of calcium

Kefir

43 kcal per 100 g

76

Source of protein, Source of vitamin A

How do egg whites compare?

Common questions about egg whites

How many calories are in egg whites?
100 g of egg whites has 52 kcal. A typical portion, 1 large egg white (33 g), has about 17 kcal.
How much protein is in egg whites?
Egg whites have 11 g of protein per 100 g, or about 3.6 g in 1 large egg white.
Are egg whites good for weight loss?
Egg whites are low in calories (52 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Egg, white, raw, fresh", FDC ID 172183. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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More: Dairy & eggs ranked, foods high in protein.